Ingredient Ideology | THE ZESTY ZUCCHINI By: Dr. Kaviraj Khialani- Celebrity Master Chef.
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THE ZESTY ZUCCHINI
Zucchini is also called courgettes or baby marrow in various culinary applications and is a popular squash variety known to us. Ordinary zucchini is any share of green or yellow though both are equally popular in our kitchens for their inviting color and texture. It is technically a fruit but treated as an exotic vegetable choice by most of us and its shape looks similar to a cucumber with a stump-like stem at the end.
Zucchini has firm dark green or yellow outer skin which also offers a good amount of crunch and mouthfeel hence it is advisable not to peel them and the inner part is much softer and juicy, slightly sweet with a very mild and delicate flavor. It is not only being used in salads, stir-fried dishes, soups, curries, and baked dishes but are also widely being used in bread, muffins, desserts, and cakes too!
Let us check on a few Health Benefits of Zucchini:
Zucchini is a great option to include and adapt into our diets for a weight loss regime, being low in calories.
Zucchini is heat healthy food and is recommended to be consumed once in a while blanched in salads, stir-fried versions.
Zucchini is also good for the eyes and vision and has benefits to offer eye health as well.
Zucchini is full of anti-oxidants which are beneficial to us in a number of ways.
Zucchini is cholesterol-free, fat-free, and low in sodium content as well.
Zucchini is packed with a number of vitamins, minerals which are truly an add-on to our healthy dietary needs.
Zucchini is also a gluten-free ingredient and can be incorporated in a number of dishes and recipes.
Zucchini is also regarded as high in fiber content and good for our nervous system as well.
Here are a Few Culinary Uses of Zucchini:
Zucchini is great to add into our day-to-day cooking be it Indian recipes, subzis, curries etc it is easy to add it in just to ensure we do not throw away the skin but use it intact for maximum benefits and eye appeal.
My experience with zucchini has been very interesting from having it in a rainbow subzi jhalfrezi, stuffed Achari aloo zucchini cups with korma gravy, zucchini kadai masala, coconut and water chestnut curry with zucchini.
Speaking of zucchini being used in soups and broths add it to your minestrone, into tomato dhaniya shorba, zucchini almond soup served chilled flavored with basil or fennel is great during all seasons.
Zucchini in baked dishes sliced, quartered, cubed, stuffed, and filled topped with a nice cheesy sauce, olives, herbs, breadcrumbs flashed into a hot oven does it just right to go the continental way.
For the vegan lovers and whole food/ plant, food-based foodie’s zucchini does a great job of being converted into noodles and pasta being dressed and tossed in a number of sauces with crunch and bite for a great delightful experience.
Zucchini tava pulao, saute zucchini cubes tempered with coconut oil, mustard seeds, curry leaves, red chilies, fennel seeds, and steeped into beaten minted curd served chilled as a raita concept with a meal is just so very refreshing change to a Lauki or kakdi ka raita.
Zucchini fritters, cutlets, koftas, tikkis, stuffing’s for parathas, tortilla wraps, filling for taco shells, adding them to savory pancake batters, and roesti and hash brown potato mixes.
Here are a few interesting concepts and recipes with Zucchini:
Recipe-1] PAN TOSSED ZUCCHINI NOODLES
Ingredients:
Green zucchini- 150 gms, to be scraped/turned into noodles.
Yellow zucchini-150 gms, to be scraped/turned into noodles.
Olive oil- 1 tsp
Butter-1 tsp
Garlic-1 tsp chopped
Ginger-1 tsp shredded
Green chilies-2-3 slit
Red chilies-2-3 slit
Carrots-1/4 cup shredded
Green-yellow-red capsicums-1/2 cup shredded
Salt and crushed black pepper to taste
White vinegar-2 tsp
Soy sauce-1 tsp
Red chili sauce- 2 tsp
Sugar-1/4 tsp
Spring onions- 3 to 4 sliced
Spring onion greens-2 – 3 tbsp. chopped for garnish
Peanut butter-2 tsp dissolved in 1/4 cup warm water.
Method:
1. Heat oil and butter in a pan add in the spring onions, ginger, garlic, red and green chilies and saute for a few seconds.
2. Add in the zucchini noodles and all other veggies as well and toss them in the hot wok/pan for a minute.
3. Now add in the seasonings and sauces, peanut butter, and give it all a nice mix.
4. Cook the mixture on a medium flame for 4-6 mins until all the veggies get a nice moisture release and still crunchy, add in the spring onion greens and serve hot.
Recipe-2] MINCE STUFFED ZUCCHINI BAKE
Ingredients
Green/yellow zucchini-400 gms/ 3-4 pieces
For the stuffing:
Oil-1 tsp
Butter-1 tsp
Cumin seeds-1/2 tsp
Ginger-garlic paste-1 tsp
Green chilies-1 tsp chopped
Onion-1 small chopped
Chicken keema- 1 cup/ 250gms
Green peas-1/4 cup boiled.
Salt and pepper to taste
Red chili powder-1/2 tsp
Mixed herbs-1/2 tsp
Chili flakes-1/2 tsp
Coriander powder-1 tsp
Tomato ketchup-2 tsp
Red chili sauce-1 tsp
White sauce-1 cup
Grated cheese-3-4 tbsp.
Method:
1. Cut the zucchini lengthwise into two each and carefully scoop out the center pulp and add it to the keema filling while we cook it.
2. Apply a little salt on the zucchini boats and keep them aside.
3. Heat oil and butter in a pan saute the ginger, garlic, chilies and onions for a couple of minutes.
4. Add in the chicken keema and peas, the scooped out chopped zucchini pulp add in salt to taste and all powdered spices, herbsx and chili flakes and saute for 2-3 mins.
5.Add ½ cup water or stock and allow the keema to cook for 8-10 mins on slow flame.
6. Add in the tomato and red chili sauce and mix well, cook for another 6-8 mins and allow to cool slightly.
7. Stuff the boats with the keema mixture, top it with a little white sauce and cheese and place in a baking dish.
8. Pre-heat the oven at 170 degrees Celsius and bake the zucchini boats for 12-15 mins and serve hot with toast/garlic bread.
Recipe-3] ZUCCHINI ALMOND SOUP
Ingredients:
Green zucchini- 150 gms/2 med sized- cut into med cubes.
Oil-1 tsp
Butter-1 tsp
Bayleaf-1 no
Peppercorns-3-4 no
Garlic-1 tsp chopped
Onion-1 small chopped
Potato-1 med sized peeled and cut
Salt and crushed black pepper to taste
Mixed herbs-1/2 tsp
Chili flakes-1/2 tsp
Water/veg stock-3 -4 cups
Almond paste- 2 tsp
Fresh cream-2 tsp
Parsley- 2 tsp chopped
Method:
1. Heat oil and butter in a pan add in the Bayleaf and peppercorns, garlic, onions and saute for a minute.
2. Add in the potatoes, zucchini cubes, salt, pepper, herbs, chili flakes.
3. Saute the mixture for a few seconds, add in the water/stock bring to a boil and simmer for 12-15 mins.
4. Cool, puree and strain the mixture and bring it back into the saucepan now add in the almond paste, cream and bring to a simmer for 3-4 mins, check for seasonings and serve the soup hot garnish with saute cubes of green zucchini/mint/basil leaves/parsley/ sunflower/ flax seeds etc.
Recipe-4] MOMS STYLE ZUCCHINI CHICKEN CASSEROLE
Ingredients
Green zucchini- 150 gms
Boneless chicken cubes-1 cup/200gms
Oil-1 tsp
Butter-1 tsp
Cinnamon stick-1-inch piece
Black peppercorns-4-5 no
Green cardamom-1-2 no
Garlic cloves-2-3 no
Ginger -1 tsp chopped
Onion-1 no sliced
White wine- 2-3 tbsp.
Water/chicken stock-2-3 cups
Maida-2 tsp
Herbs-1/2 tsp
Chili flakes-1/2 tsp
Salt and black pepper to taste
Red chili sauce/schezuan sauce-2 tbsp.
Corn flour and water mixture-2-3 tbsp.to thicken the sauce.
Fresh herbs/parsley/basil/spring onion greens-2 tbsp. for garnish.
Method:
1. Heat oil in a pan add in the cinnamon, peppercorns, cardamom followed by garlic, ginger, sliced onion and saute until light pink.
2. Add in the chicken pieces, salt, pepper, herbs, chili flakes, maida and saute for up to 1 min.
3. Slide in the sliced zucchini pieces, white wine, chili or schezuan sauce and add little water/chicken stock mix everything well.
4. Simmer the chicken and zucchini for 10-12 mins or until just done add in the corn flour water solution to thicken the sauce a little.
5. Serve hot with steamed white rice or steamed buns/ bread rolls.
Recipe-5] STAR ANISE SPICED ZUCCHINI TOSS
Ingredients:
Green zucchini- 150 gms/1 med sized, sliced
Yellow zucchini-150 gms/1 med sized, sliced.
Oil-1 tsp
Butter-1 tsp
Star anise- 2 no
Garlic-1 tsp sliced
Ginger-1 tsp juliennes
Red chili- 2 no shredded
Green chili- 2 no slit
Spring onion- 2-3 chopped
Baby potatoes- 8-10 no boiled and cut 1 x 2
Salt and crushed black pepper to taste
Soy sauce-2 tsp
Mixed herbs-1/2 tsp
Chili flakes-1/2 tsp
Red chili sauce-2 tsp
Green chili sauce- 2 tsp
Water-1/2 cup
Roasted crushed peanuts-2 tbsp.
Corn flour water solution-2 tbsp. to thicken
Spring onion greens-2 tbsp. garnish.
Method:
1. Prepare all the ingredients for the wok tossed recipe.
2. Heat oil and butter in the pan add in the star anise followed by garlic, ginger, chilies, onions and cook for 1 min.
3. Add in the sliced or diced zucchini pieces and boiled potatoes and give them a nice toss in the hot pan.
4. Add in the salt, pepper, herbs, chili flakes, sauces and little water or stock and mix well in the pan, cook for 6-8 mins on medium flame.
5.Finally add in the cornflour water solution and thicken the mixture and serve hot garnished with crushed peanuts and greens.
Recipe-6] ZUCCHINI CHICKPEA CURRY WITH RICE
Ingredients:
Green zucchini-150 gms, sliced
Yellow zucchini-150 gms, sliced
Boiled chickpeas-1/2 cup
Baby potatoes- 4-5 boiled cut 1 x 2
Oil-1 tsp
Butter- 1 tsp
Lemongrass- 3-4 pieces
Basil- 8-10 no
Slit red/green chilies-2-3 no
Galangal/ginger-2 tsp sliced
Thai yellow/green/red curry paste-2 tsp
Water/stock-1 and half cup
Coconut milk thick-2 cups
Salt to taste
Sugar-1/4 tsp
Corn flour water solution-2 tbsp.
Method:
1. Prepare all the ingredients for the curried zucchini recipe.
2. Heat oil and butter in a pan add in the lemongrass, basil, galangal or ginger, chilies followed by the curry paste as desired.
3. Add in little water or stock, the zucchini, chickpeas and potatoes, salt and sugar and simmer the mixture for 4-5 mins.
4. Add in thick coconut milk and cook for another 3-4 mins, add in the cornflour solution to thicken a little if desired.
5.Serve the curry hot with steamed rice/ jasmine rice/herbed rice.
Brief About The Writer:
Dr. Kaviraj Khialani- Celebrity Master Chef, is a Mumbai based Author, Writer, Healthy Eating - Lifestyle Specialist, Food Designer, Academician & having mastered over 33 International Cuisines, is also a Food & Beverage Consultant. He has worked with esteemed properties like the Taj Group of Hotels, Kuwait Airways to name a few, he has been awarded several Global and National Awards for his outstanding performance in his chosen field he loves to share his knowledge and experience of over 2 decades with the Food & Hospitality Industry.
