Courgette (or zucchini as it is known in the U.S and Italy) is in season in the UK between June and September. Part of the squash family, courgettes descended originally from the Americas but the type of courgettes that we are now familiar with were developed in Italy in the 1800s. The word zucchini comes from Italian, however the word we use, courgette, stems from the French word for squash courge.
Dark green courgettes are the most familiar variety, but look out for white or yellow courgettes to liven up dishes or hunt down the flavourful trompette courgette, which is long and winding with a bulbous end – much like the musical instrument it is named after. A fully grown courgette is known as a marrow in the UK and can be up to a metre in length.
Courgettes are very easy to grow and during the summer months. People tend to become overrun with them but fortunately there are so many ways to eat courgettes you should never get bored. Fortunately, they are low in calories and high in vitamins A and C, so they really are good for you too.
When buying courgettes look for firm, shiny and unblemished fruits which feel heavier than they look when picked up. If they feel spongy this means they are past their best, so should be avoided. Courgettes will keep happily in the fridge for two to three days; any more than this and they will start to lose their flavour and become bitter.
FAQs
How to cook courgette. It's best not to boil them, as they become mushy and lose their flavour. Instead lightly fry in butter or oil and a small amount of water. You can also roast them until tender and lightly golden to intensify their favour, or marinate and BBQ or griddle until charred and soft.
What is the best way to cook courgettes? ›
Heat the oil in a frying pan over a medium-high heat. Add the courgettes in a single layer and season with salt and pepper. Make sure they don't overlap. Cook for 3–4 minutes, then turn them over and cook for a further 3–4 minutes, until golden.
Do you peel courgettes before cooking? ›
To prepare: Courgettes do not need to be peeled - trim the ends off and either cook whole or slice into rounds or strips, wash before use. To cook: Cook in boiling water or steam for 2 to 5 minutes, depending on size, until tender. Or fry courgette slices for 5-10 minutes until tender.
What is the healthiest way to eat courgette? ›
Healthy courgette recipes
- Courgette, chilli & mint with pearl couscous. ...
- Courgette, leek & goat's cheese soup. ...
- Prawn tagliatelle with courgettes. ...
- Meatballs with fennel & balsamic beans & courgette noodles. ...
- Chickpea & courgette pilaf. ...
- Courgette, pea & pesto soup. ...
- Tomato & courgette stew. ...
- Courgette tortilla with toppings.
Courgette or Zucchini
English zucchini goes by courgette in England, the French word for the green gourd. The United States inherited the Italian name, and both terms reference the summer squash.
What does courgette taste like? ›
Zucchinis have a dense, slightly spongy texture, and less prominent seeds when harvested young. The flavor is very mild and can range from a bit grassy to slightly sweet. Because it is so mild, zucchini is excellent at absorbing other flavors when cooked.
What are the rules for courgettes? ›
To keep plants productive you need to harvest courgettes about three times a week at the height of the season. The correct size to pick depends on variety, but as a rule, harvest courgettes when they're 10cm (4in). Use a sharp knife to sever the fruit from the plant.
How do you cook courgettes without them getting soggy? ›
ELEVATE THE ZUCCHINI by placing it on a baking rack, then setting that baking rack on top of your regular baking sheet. This allows air to circulate on all sides of the zucchini and helps water evaporate so the zucchini is beautifully caramelized, not soggy.
What are the benefits of eating courgettes? ›
Courgettes contain minimal calories and lots of water, making them far from fattening. While they aren't packed full of nutrients, they do contain plenty of Vitamin C, which is good for supporting the immune system, and potassium, which can help maintain normal blood pressure.
What organ is zucchini good for? ›
Zucchini is a versatile squash rich in vitamins, minerals, and plant compounds. It may offer several health benefits, ranging from improved digestion to a lower risk of heart disease. Zucchini may aid your bones, thyroid, and prostate. If you're curious, try adding this soft, mild fruit to your diet today.
Zucchini is richer in vitamin B and vitamin C as compared to cucumbers. Both vegetables have relatively equal amounts of calcium but zucchini is richer than cucumbers in potassium and iron. Zucchini also has a higher amount of protein and fiber.
What does zucchini do for your gut? ›
Zucchini may also contribute to a gut-friendly diet, thanks to its fiber content. High-fiber foods may help improve your overall gut health, while also essentially cleaning it of buildup and bacteria by keeping bowel movements regular.
Whats a courgette called in the USA? ›
Courgettes are called “zucchini" in the US, similar to the Italian term. Most likely, the Italians brought the term with then when they came to America, and their name for the vegetable won out and spread across the US.
How do you get the bitter taste out of courgettes? ›
After experimenting, removing the skin is found to be most effective in removing the bitter taste. (This is also mentioned in one of the links in @mfg's answer. Cooking in water removes some, but is not as effective as removing the skin.
How do you cook zucchini without getting soggy? ›
The secret to zucchini with the best flavor and texture is roasting it in a 450°F oven. Roasting zucchini at a high temperature instead of baking or sautéing helps develop browning and a slight char on the outside, which keeps it from getting soggy.
Are cooked courgettes good for you? ›
Courgettes contain minimal calories and lots of water, making them far from fattening. While they aren't packed full of nutrients, they do contain plenty of Vitamin C, which is good for supporting the immune system, and potassium, which can help maintain normal blood pressure.
Do courgettes and cucumbers taste the same? ›
Tastewise, cucumbers have a fresh taste and are juicy due to high water content. On the other hand, zucchinis have a heartier flavor and may even tend to be slightly bitter. When cooked, zucchini holds its shape better than cucumbers that wilt easily.
