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Zucchini

With its mild flavour, this versatile vegetable has so much potential and makes the perfect base for many dishes. From savoury to sweet, zucchinis offer a wide range of possibilities to create delicious meals again and again – like stuffed zucchini, for example. Let’s explore how much potential this humble veggie has!

courgette facts

Types of Zucchini

The classic green variety is the most common in Australia, but you can also find white zucchinis in select places. Zucchinis are known for their mild and neutral taste, making them the ideal base for highlighting other flavours, spices, and ingredients. Fun fact: the tastiest zucchinis are often the smaller ones.

Preparing Zucchini

Eating zucchini raw

‘Zoodles’ or zucchini spaghetti are noodles made from raw zucchini ribbons, cut using a spiraliser or a vegetable peeler. It’s a delicious low-carb alternative to pasta.

courgette raw

Frying zucchini

Zucchini is a quick vegetable to fry – just 3 minutes is enough. The exact cooking time depends on how you slice it; larger chunks take a bit longer than thin slices. Fried zucchini works beautifully in a pasta dish with salmon, lemon zest, and a generous spoonful of crème fraîche.

stir fry courgette

Zucchini in the oven

Oven-roasted zucchini is incredibly simple to make. Just cut them into pieces – you can choose between small cubes or larger chunks – drizzle with olive oil and sprinkle with herbs like rosemary or thyme. Roast for 15 minutes in a preheated oven (180°C). The result is tender, flavourful zucchini that can be served with couscous, tossed into a salad, or even piled on toasted bread with mozzarella and pesto.

courgette oven

Grilled zucchini

Grilling is a quick and delicious way to cook zucchini. Slice it into thin pieces or ribbons (about 0.5 cm thick) and brush with olive oil. Grill the slices in a hot grill pan until they develop a gorgeous, charred pattern and become perfectly al dente.

zucchini grilled

Stewed zucchini

Zucchini is a great addition to stews like ratatouille. Take a heavy pan, add a generous splash of olive oil, and toss in large chunks of zucchini. Set the heat low and let them cook slowly for 30 minutes with the lid on, allowing the flavours to come together as the zucchini softens and absorbs all the delicious seasonings.

stewed zucchini

Delicious
recipes
with zucchini

Vietnamese shaved zucchini salad with pickled red onion and toasted peanuts
Cook time
5 minutes
Stuffed pitas with chicken and zucchini
Cook time
30 minutes
Broccoli-zucchini muffins
Cook time
50 minutes
Zucchini burger with dill sauce and sweet and sour red onion
Cook time
30 minutes
Pinsa or flatbread with grilled zucchini and eggplant & mint-lemon tzatziki
Cook time
30 minutes
Pasta pesto with zucchini and broccoli to go
Cook time
Easy zucchini noodles with capsicum, smoked trout and roasted hazelnuts
Cook time
20 minutes
Zucchini soup with grilled shrimp
Cook time
20 minutes
Truss tomato and zucchini tart
Cook time
60 minutes
Fresh zucchini salad with spicy chicken and grilled mango
Cook time
60 minutes
More delicious recipes

Know your veg

The best flavour pairings with zucchini Storing zucchini Zucchini hack When is zucchini in season?
courgette recipe

The best flavour pairings with zucchini

  • Vegetables: tomato, capsicum, eggplant, chillis
  • Nuts, seeds: pine nuts, walnuts
  • Herbs and spices: basil, cumin, oregano, dill, tarragon, curry, cumin
  • Fruit: lemon, apple, apricot
  • Dairy: feta, goat cheese, Parmesan
  • Other: olive oil
Courgette tip 2

Storing zucchini

Storing in a cool place: It’s best to store zucchinis in the vegetable drawer of the fridge or in a cool spot in the kitchen to keep them fresh.
Freezing zucchini: Cut the zucchini into chunks, blanch them briefly (1-2 minutes in boiling water), drain, let them cool, and then freeze them. In the freezer, they last for about 8 to 12 months. 

Zucchinis will stay fresh in the fridge for several days to a week and can last for months in the freezer. 

courgette muffin

Zucchini hack

Did you know you can sneak zucchini into your breakfast? Thanks to its mild flavour, grated zucchini blends seamlessly into muffin or pancake batter. A clever way to boost both the taste and nutritional value of your morning meal!

courgette seizoen

When is zucchini in season?

In Australia, zucchini is available all year round coming from Queensland in winter and Victoria in summer. 

FAQ
Zucchini

Yes, all vegetables are good for you. Eating vegetables reduces the risk of chronic diseases such as heart disease, type 2 diabetes, and cancer. Vegetables are rich in fibre, vitamins, minerals, and antioxidants, which work together to support your health. Each vegetable has unique health benefits, which is why variety is so important.

Did you know that zucchini can specifically contribute to the health of your eyes? This is partly because zucchini is rich in vitamin C and beta-carotene – two key nutrients for good eye health. Additionally, zucchini contains the antioxidants lutein and zeaxanthin. Research shows that these antioxidants accumulate in the retina, where they help protect the eye from damage caused by free radicals. This may lower the risk of age-related eye diseases, such as macular degeneration, and help maintain good vision. Moreover, a diet rich in lutein and zeaxanthin may reduce your chance of developing cataracts, a clouding of the eye's lens that can lead to poor vision.
 

You can never eat too many vegetables. Vegetables are very good for your health, and the more you eat, the better. There is no specific limit to how often you can eat zucchini, as long as it is part of a varied diet.
A varied diet includes foods from different groups so that you not only get enough energy but also a wide range of nutrients that keep your body functioning optimally. Fruit provides not only vitamins but also antioxidants, whole grains give you sustained energy through their complex carbohydrates, and protein sources such as legumes, fish, or tofu help with muscle recovery and immune system support.
Variation within each food group is also important because each product contains a unique set of nutrients. For example, zucchini is rich in potassium, while endive is high in folate and carrots provide beta-carotene. Eating too much of one group – for example, just zucchini– can lead to an unbalanced diet, causing you to miss out on important nutrients for good health.

Zucchini is gentle on the gut and is not known to cause digestive issues.