- Healthy recipes with zucchini
- 1. Zucchini with sweet and sour vegetables
- 2. Zucchini noodles
- 3. Zucchini and watercress salad
- 4. Couscous with zucchini
- Nutritional Information of Zucchini
Zucchini is an easily digestible vegetable that combines with meat, chicken or fish as an accompaniment and adds nutritional value without adding calories to any diet. In addition, due to its delicate flavor it can be added in purees, soups or sauces.
Zucchini is very versatile and can be eaten with onion in a simple saute, as the main ingredient in a vegetable cream or stuffed with meat or chicken and some of its main benefits are:
- Help to lose weight by varying the diet without increasing calories making the diet more tasty; Relieve constipation because despite not being many fibers, it has a large amount of water that moisturizes the stool facilitating intestinal transit; which makes it an excellent food for those with gastritis or dyspepsia, for example.
In addition, its flower is considered a gourmet delicacy that is often served filled with the zucchini itself.
Healthy recipes with zucchini
1. Zucchini with sweet and sour vegetables
This recipe is a great and very nutritious option to prepare a different dinner, where the meat can be replaced by vegetables and mushrooms.
Ingredients:
- 2 zucchini with peel cut into thin slices, 1 red pepper cut into strips, 2 sliced onions, 2 unpeeled carrots cut into thin slices, 115 g of broccoli; 115 g of fresh sliced mushrooms; 115 g of chard cut into pieces; 1 cup of roasted cashews1 tablespoon of olive oil or vegetable oil; 1 teaspoon of pepper sauce, 1 tablespoon of brown sugar, 2 tablespoons of light soy sauce; 1 tablespoon of rice vinegar.
Method of preparation
Start by heating the vegetable oil in a large frying pan. Then sauté the onions over medium heat until tender. Then add the zucchini, broccoli, peppers and carrots and sauté for 3 or 4 minutes.
Add the mushrooms, chard, sugar, soy sauce, vinegar and pepper sauce and sauté for another 3 or 4 minutes. Turn off the heat, add the roasted nuts and serve.
2. Zucchini noodles
Zucchini is excellent cut into strips to replace conventional pasta in a vegetarian meal or when you cannot eat industrialized pasta.
Ingredients
- 500 g zucchinichickenfootballmatemajoralazeeasal to tasteparmesan cheese to taste
Method of preparation
Cut the zucchini so that it looks like pasta, with very thin slices, sauté the onion and garlic with oil and before browning, add the zucchini and seasonings, and the tomato. Add about 100 ml of water, cover the pan and let it cook for a few minutes. After the water has dried, you can add the Parmesan cheese to taste and serve while still warm.
See the zucchini noodles step by step and more fat burning tips in the following video:
3. Zucchini and watercress salad
This salad is a very fresh and tasty option, ideal for hot days or for those days when you feel like eating something lighter. In addition, it is also a great option to accompany other recipes.
Ingredients:
- 2 zucchini with peel cut into thin sticks, 1 fresh bunch of watercress, 100 g of pods cut into pieces; 1 seedless green pepper cut into thin strips; 2 celery stems cut into strips; Salt and pepper to taste; ¾ cup of plain yogurt; 1 crushed garlic clove; 2 tablespoons chopped fresh mint.
Method of preparation:
Start by cooking the zucchini and the green beans in a pan with water and salt for 8 to 10 minutes. After cooking, drain the vegetables, rinse with cold water and place on a platter. Prepare the dressing for the salad by mixing the yogurt, crushed garlic and mint and mix well. Season with salt and pepper to taste. Finally, add the watercress, green pepper and celery to the dish with the zucchini and the green beans and mix. Drizzle the salad with the dressing and serve.
4. Couscous with zucchini
This is a quick recipe to prepare, tasty and very colorful ideal for a Sunday lunch.
Ingredients:
- 280 g of sliced zucchini, 1 diced onion; 2 crushed garlic cloves; 250 g of chopped tomatoes; 400 g of pickled artichoke heart cut in half; half a cup of couscous; ¾ cup dried lentils; 4 tablespoons of chopped basil leaves; 1 tablespoon of olive oil. 1 tablespoon of butter; salt and pepper to taste.
Method of preparation:
Start by cooking the lentils over high heat for 10 minutes and then cover and cook over low heat for another 15 minutes or until tender. Heat the olive oil in a large skillet and add the onion, garlic and zucchini and sauté for 10 minutes. Then add the tomato and artichoke and cook for another 5 minutes.
Boil two cups of water, remove from heat, add the spoon of butter and add the couscous. Cover and let stand for 10 minutes. Drain the lentils and mix with the couscous and add 3 tablespoons of basil and season with pepper. Add the vegetables and sprinkle with the rest of the basil.
Therefore, zucchini is the ideal vegetable to add to various recipes, since it has a light flavor that combines well with different foods. It is great to be added to the base of the soup for consistency, in salads or in the stew for color and flavor.
Nutritional Information of Zucchini
The best way to get all the benefits of zucchini in the diet is cooked and peeled, and it is ideal for adding to soup or stews.
| Nutritional information | Cooked zucchini |
| Calories | 15 kcal |
| Proteins | 1.1 g |
| Fats | 0.2 g |
| Carbohydrates |
3.0 g |
| Fibers | 1.6 g |
| Calcium | 17 mg |
| Magnesium | 17 mg |
| Phosphor | 22 mg |
| Iron |
0.2 mg |
| Sodium | 1 mg |
| Potassium | 126 mg |
| Vitamin C | 2.1 mg |
| Vitamin B1 | 0.16 mg |
| Vitamin B2 | 0.16 mg |
| Vitamin B6 | 0.31 mg |
| Vitamin A | 224 mcg |
These quantities are per 100 g of zucchini cooked with peel and each zucchini weighs an average of 400 g.
