or 2 small zucchini

ProducePeak season runs from June through August in the Northern Hemisphere, though greenhouse cultivation extends availability through fall and early winter. Regional variations exist: Mediterranean regions may have extended seasons through September.

Low in calories (approximately 21 per 100g raw) and high in water content; a good source of vitamin C, vitamin B6, and potassium, with modest amounts of dietary fiber, particularly in the skin.

About

Zucchini (Cucurbita pepo) is a summer squash native to Mesoamerica, though it was refined and popularized in Italy during the 19th century. This elongated, cylindrical fruit has tender green (or occasionally yellow) skin with pale, watery flesh and small edible seeds. The flavor is mild and slightly herbaceous, becoming more delicate when harvested young at 6-8 inches in length; larger specimens tend toward blandness and develop tougher skin and larger seeds. Botanically a fruit, zucchini is treated as a vegetable in culinary applications and is available in several cultivars, including the common dark green varieties and the striped or pale yellow cultivars.

Culinary Uses

Zucchini is valued for its versatility and mild flavor, which allows it to absorb accompanying ingredients and seasonings. It is commonly grilled, sautéed, roasted, or used raw in salads; it may be sliced into ribbons (zucchini noodles or "zoodles"), grated for baking, or hollowed for stuffing. In Italian cuisine, it features in ratatouille alongside eggplant and tomatoes, while in Mediterranean cooking it is paired with olive oil, garlic, and fresh herbs. Zucchini also appears in Middle Eastern preparations, Asian stir-fries, and North American quick breads. Its high water content makes it ideal for cooking methods that appreciate moisture absorption.

Forms & Preparations

  • Whole/halved — Entire squash or cut lengthwise, typically grilled, roasted, or stuffed; skin left intact.
  • Sliced rounds — Cross-sectional slices 1/4 to 1/2 inch thick, ideal for grilling, sautéing, or layering in casseroles.
  • Ribbons/Noodles — Thin, pasta-like strands cut lengthwise using a mandoline or spiralizer; used raw or lightly cooked as a low-carbohydrate pasta alternative.
  • Grated — Finely grated on a box grater, often salted and drained to remove excess moisture; used in baking, fritters, or patties.
  • Diced/Cubed — Uniform cubes for stir-fries, stews, ratatouille, and mixed vegetable preparations.
  • Hollowed — Inner flesh removed to create a vessel for stuffing with grains, meats, or vegetables; the flesh may be reserved for the filling.

Substitutes

  • Unknown — Nearly identical flavor and texture; use in equal volume. Slightly sweeter than green zucchini.
  • Unknown — Similar moisture and mild flavor; best used raw or in quick-cooked applications, as it breaks down rapidly with prolonged cooking.
  • Unknown — Firmer texture and more assertive flavor; use same volume but allows for longer cooking; pairs well in the same Mediterranean dishes.
  • Unknown — For sautéed or roasted preparations; slightly different texture and more pronounced flavor; use equal volume.
  • Unknown — Mild, slightly sweet squash with firmer texture; use equal volume, may require longer cooking time.