Zucchini: A Complete Guide

Meet zucchini, summer’s most popular and prolific squash. Here’s all you need to know about this low-cal veggie, including how to pick and prep it, and the best ways to cook it — along with a bushel of top-rated recipes, of course!

Sauteed Zucchini and Red Onions

Sauteed Zucchini and Red Onions | Photo by Meredith

Zucchini Nutrition

This long, slim green veggie looks a little like a smooth cucumber with paler green skin. Because zucchini are mostly water (more than 90 percent!), they’re very low calorie. Nutritionally, they feature fiber, along with vitamin C and potassium. But you’ll get the most health benefits if you eat the colorful skin, which holds the healthy carotenoids. Zucchini skin is soft, thin, and perfectly edible, so don’t peel it off.

How to Pick out and Store Zucchini

Zucchini grown quickly, and they can become enormous if left unharvested. Leave zucchini on the vine too long, and the flesh becomes stringy, tough, and bitter tasting. Smaller zukes are typically the tastiest and most tender. They should be plump and firm without blemishes or soft spots and have a decent weight to them. Larger zucchini are good candidates for stuffing or turning into zucchini relish.

Zucchinia are fairly delicate veggies. Store them in the refrigerator — and if you have an abundance from the garden, it’s okay to freeze them. To freeze zucchini, first bring a pot of salted water to boil; slice the zucchini in half and quickly blanch them for 2 minutes; then dunk them in ice water, pat dry, and store in the freezer in plastic freezer bags.

All about Zucchini

Let’s go to the video! Here’s more on summer’s most versatile squash.

 

How to Prepare Zucchini

Mild-flavored zucchini is something of a blank canvas. Like tofu, it tends to take on the flavor profile of the sauces and spices that accompany it. That could be why zucchini is one of the most versatile vegetables. You can grill, saute, steam, stew, or bake zucchini with delicious results.

Sauteing Zucchini

Remember, zucchini are mostly water. So when you cook them, you’ll find they release a lot of moisture. To remove excess water, you can salt sliced zucchini like you would eggplant. Set the slices aside in a colander to allow the salt to draw water from the flesh. It takes about 12 to 15 minutes. This move is not strictly necessary, however.

Smoked Sausage and Zucchini Saute

“Quick and easy main dish. A good way to use up extra zucchini from the summer garden. My mother used to make this to keep the kitchen from getting too hot from the oven. Serve over cooked rice.” — LARIPIN

Skillet Zucchini

“A one-skillet dish that makes a wonderful side or meal in itself.” — MRS. SHOCKLEY

Zucchini Alfredo

“Excellent! Shredded zucchini in a creamy sauce.” — Terry

Grilling Zucchini

The high-heat of grilling is a perfect method for cooking zucchini. No need to salt and drain it. The outside crisps up nicely while the insides remain firm.

Grilled Zucchini

Grilled Zucchini | Photo by Meredith

Grilled Zucchini II

“Have too much zucchini from your garden? Try this quick and delicious summer recipe using your grill.” — Nancy

Grilled Garlic Parmesan Zucchini

“This is a summer favorite at my house. So easy and tasty, and complements steak, ribs, chicken or fish. By the way, these can be done in the oven under the broiler as well.” — AngieItaliano

Grilled Zucchini

“I loved this recipe and my kids did too! Hooray, I made a veggie they will eat.” — cdub125

Frying Zucchini

zucchini pancakes

Zucchini Pancakes | Photo by Meredith

Mom’s Zucchini Pancakes

“Love this! It is so easy and uses simple ingredients… And tastes amazing! I keep getting zucchini at farmers market so I can keep making this.” — Lori

Connie’s Zucchini “Crab” Cakes

“These really taste like crab cakes but without the crab, and are a really good way to utilize that bumper crop of zucchini!” — Patti Jo

Zucchini and Feta Cheese Fritters (Kolokithokeftedes)

“These aren’t your typical zucchini fritters! These are made the Greek way with feta cheese and a hint of mint. Sure to be a hit with your company.” — GreekMuse

Baking Zucchini

Zucchini are great for baking. Try them in brownies, muffins, cookies, and the good ol’ standby, zucchini bread — and savory dishes, too.

Chocolate Zucchini Cake III

Chocolate Zucchini Cake III | Photo by Carla

Chocolate Zucchini Cake III

“This is a moist fudgy type cake. Sweet but not extremely sweet and makes good use of zucchini! You can frost it with chocolate frosting or cream cheese icing.” — Sandy

Tomato Zucchini Casserole

“A simple vegetable dish that highlights the summer flavors of fresh tomatoes and zucchini. It goes great with grilled meats or poultry.” — DELTAQUEEN50

Mom’s Zucchini Bread

“Really, really good and moist- my kids eat it as quickly as I can make it. Bread will freeze well, and keep in refrigerator for weeks.” — v monte

Zoodling Zucchini

Transform zucchini into noodles for low-carb soups and pasta dishes.

Chicken Zoodle Soup

Chicken Zoodle Soup | Photo by LilSnoo

Chicken Zoodle Soup

“Chicken noodle has always remained my favorite soup, but I realized it is due to the rich broth, carrots, celery, and onion combo and not really about the noodles. LOVED this! It was the zoodles instead of noodles that bumped this one up a notch over chicken noodle.” — Soup Loving Nicole

Low Carb Zucchini Pasta

“If you are a pasta lover and need a low-carb version closer to the real thing than spaghetti squash, you have found your match! This is a great recipe for one; super-quick and super-versatile. Serve with your favorite sauce.” — DinnerMomma

Pesto Zoodles

“Transform zucchini into long strands that resemble noodles, also known as zoodles. Mix pesto and garbanzo beans into the zoodles for a satisfying, grain-free meal!” — Alli Shircliff


Related: Are Zoodles Really “All That”?


Zucchini’s Flavor Friends

In savory situations, zucchini is especially well complemented by garlic, onions, tomatoes, dill, basil, marjoram, chives, oregano, and mint. Try zucchini in soups, stews, or in ratatouille and risotto, as a pizza topping, in stir-fries, and cold salads.

Italian Sausage Soup with Tortellini

Italian Sausage Soup with Tortellini | Photo by Allrecipes

How to Make Fried Stuffed Squash Blossoms

And don’t forget the zucchini blossoms are totally edible! And DELICIOUS!

Get Chef John’s recipe for Fried Stuffed Squash Blossoms.
 


Want more zucchini? Check out our complete collection of zucchini recipes.


Related: Sneak Some Zucchini Onto Your Neighbor’s Porch Day


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