courgette/zucchini
Low in calories (approximately 17 kcal per 100g) and rich in vitamin C, potassium, and dietary fiber, particularly when skin is consumed. Contains beneficial compounds including lutein and zeaxanthin, carotenoids important for eye health.
About
Courgette, or zucchini (Cucurbita pepo), is a tender summer squash belonging to the Cucurbitaceae family, native to Mesoamerica but popularized in Italian cuisine. The fruit is an immature squash typically harvested when 15-25 cm long, with thin, edible green (or occasionally yellow or striped) skin, pale green flesh, and small, tender seeds. The flavor is delicate and mild, somewhat grassy or slightly nutty, with a tender texture when young that becomes firmer and more watery with age. Courgettes are available in several cultivars, including traditional green types, golden yellow varieties, and ribbed heirloom strains.
Different regional names and growing practices yield subtle variations: the smaller French "courgette" is often more refined than larger American "zucchini," and specialty varieties like Ronde de Nice (round) and Striato d'Italia (pale green) offer distinct culinary properties.
Culinary Uses
Courgette is highly versatile across Mediterranean, Middle Eastern, and contemporary cuisines. It is commonly sautéed, grilled, roasted, or fried; used as a vegetable base in ratatouille, caponata, and moussaka; incorporated into pasta dishes, gratins, and fritters; and served raw in salads or as crudités. The flesh can be hollowed for stuffing, spiralized into noodles, or grated and squeezed for use in breads and vegetable cakes. Its mild flavor makes it an excellent vehicle for herbs (basil, oregano, thyme) and aromatics, and it pairs well with garlic, olive oil, tomatoes, and cheese. Young courgettes with tender skin are best for raw preparations, while larger specimens suit braises and long cooking methods.