cougettes
Low in calories with modest amounts of vitamin C, vitamin K, and potassium; contains beneficial polyphenols and small amounts of soluble fiber, particularly in the skin.
About
Courgettes (Cucurbita pepo), also known as zucchini in North America, are summer squashes belonging to the gourd family native to the Americas but widely cultivated in Mediterranean regions. The plant produces elongated, cylinder-shaped fruits with thin, edible dark green (or occasionally pale green, yellow, or striped) skin and pale, seeded flesh. Harvested at 15-25 cm in length while still immature ensures tender flesh and smaller seeds; larger specimens develop thicker skins and more pronounced seeds. The flavor is mild and slightly sweet, with a delicate vegetal quality that absorbs surrounding flavors readily.
The plant thrives in warm conditions and is prolific in production, yielding multiple fruits per plant throughout the growing season. Key cultivars include 'Striato d'Italia' (striped Italian variety) and 'Romanesco' (pale green with ridged texture). The entire plant is edible—flowers, stems, and young leaves are also consumed in certain cuisines.
Culinary Uses
Courgettes are among the most versatile vegetables in modern cooking, featured prominently in Mediterranean cuisines, particularly Italian, French, and Greek traditions. They are grilled, sautéed, roasted, steamed, or served raw in salads. The mild flavor makes them suitable for both savory and sweet applications. Common dishes include ratatouille, pasta alla norma, courgette fritters (kolokithokeftedes), gratin dauphinois variations, and baked goods. The delicate flesh absorbs oils and seasonings well, making them ideal for preparations with garlic, olive oil, tomatoes, and fresh herbs. Courgette flowers are stuffed with cheese or meat and fried or baked. The vegetable works as a vehicle for other flavors rather than a star ingredient, making it essential in vegetable-forward dishes.