Zucchini is on the most underrated vegetable available in the market. Many people don’t know the nutritional values of zucchini and what it can give to you. It is one of the richest vegetables in terms of nutrients and minerals.
Zucchini boasts many vitamins like Vitamin A, C, K, and B6 as well as various minerals like potassium, manganese, copper, phosphorus and many more. The antioxidants available in it benefit your eyes, skin, and heart as it has the highest level of antioxidants available in its skin.
Add it raw or stew with other fruits and vegetables or make a soup out of it; adding these zucchini recipes in your diet is very easy and it also aids your weight loss.
Healthy Zucchini Recipes
Add zucchini to your diet by trying these healthy recipes
- Sautéed Zucchini with Parmesan
- Ratatouille
- Zucchini Tots
- Garlic Butter Sautéed Zucchini
- Zucchini Patties
Sautéed Zucchini with Parmesan:
Zucchini, as we all know, is a great source of minerals and it is very easy to make the recipe as if you don’t need a long recipe for it. All you need is just butter, zucchini, and other vegetables and boom! Your zucchini is added to your healthy diet.
Quick stats:
- Prep time: 10 minutes
- Cook time: 25 minutes
- Serves: 5 servings
Ingredients:
- 1 tablespoon olive oil
- 2 tablespoons butter with canola oil
- 1medium yellow onion, thinly sliced
- 4 medium zucchini, cut into thick rounds
- ½ teaspoon kosher salt
- ¼ teaspoon black pepper
- ½ teaspoon thyme, dried
- ¼ cup parmesan cheese, grated
Instruction to Prepare:
- Heat olive oil and 1 tablespoon of less sodium butter with canola oil in a skillet over medium-low heat.
- Cook for about 10 to 12 minutes, until onions begin to turn brown.
- Now, add zucchini, salt, pepper, thyme, and remaining butter and increase the heat to medium.
- Continue to cook, stirring occasionally until the zucchini is cooked through.
- Sprinkle it with parmesan and enjoy it hot and immediately.
Nutrients:
- Fat: 5g
- Calories: 94
- Cholesterol: 5mg
- Protein: 3g
Ratatouille:
Everyone has watched the Disney movie about a rat who is a chef and in the end, it makes a recipe to impress everyone and be able to do that impressively. That recipe is called ratatouille and it is a very famous French recipe that has zucchini and other healthy vegetables as its base. It is a healthy and very nutritious recipe and you must add this recipe into your cookbook for sure.
Quick stats:
- Prep time: 15 minutes
- Cook time: 60 minutes
- Serves: 6 servings
Ingredients:
- 2 cup tomato sauce
- 2 garlic cloves, minced
- 3 leaves thyme, springs
- 2 tablespoon olive oil
- ½ teaspoon chili flakes
- 1 eggplant, thinly sliced
- 1 yellow squash, thinly sliced
- 1 red bell paper, thin sliced
- 2 zucchinis, thinly sliced
- 3 medium potatoes, thinly sliced
- Salt and black pepper
- Oil spray
For Béchamel sauce:
- 1 tablespoon butter
- 1 tablespoon all-purpose flour
- 1 cup milk
- ¼ teaspoon nutmeg
Instruction to Prepare:
- Prepare all your vegetables and preheat the oven to 375 degrees F and cover a baking tray with a baking sheet.
- Put eggplant on the baking sheet with olive oil and salt and add squash and bell pepper on another baking sheet. Now, arrange them in an even layer.
- Put both the trays at the same time and bake them in one oven and do not forget to stir halfway.
- Now it’s time to prepare béchamel sauce. Add all the recipes in a pan and heat it on medium heat.
- Now toss all the vegetables in the sauce and throw some basil and seasoning.
- Serve it immediately and enjoy it hot.
Nutrients:
- Fat: 4g
- Calories: 90
- Cholesterol: 2mg
- Protein: 6g
Must Read – How to Prepare Healthy Salads – Add Nutrients to your Diet
Zucchini Tots:
Does your kid hate veggies? Then it is not only your problem as a mother all over the world admits that their kids hate veggies and don’t eat them. To solve this problem, zucchini tots are the best solution for you. It can be made very easily and your kids will eat their veggies unknowingly. Just add some cheese and make it more delicious and serve it to your kids.
Quick tips:
- Prep time: 14 minutes
- Cook time: 16 minutes
- Serves: 3 servings
Ingredients:
- 1 cup zucchini, grated
- Cooking spray
- 1 large egg
- ¼ cup onion, minced
- ¼ cup cheddar cheese, grated
- ½ cup breadcrumbs, seasoned
- ¼ teaspoon salt and black pepper
Instructions to Prepare:
- Preheat your oven to 400 degrees F and spray cooking spray all over the baking sheet.
- Grate zucchini in a bowl and add other veggies into the bowl. Now, season it with salt and black pepper.
- Spoon 1 tablespoon of mixture in your hand and roll into small ovals and place on the baking sheet and bake it for 15 to 18 minutes, until it turns brown.
- Turn them halfway and serve it hot to enjoy more.
Nutrients:
- Fat: 4.3g
- Calories: 108
- Cholesterol: 4mg
- Protein: 7g
Garlic Butter Sautéed Zucchini:
Did you forget to make a side dish for your dinner and it is almost dinner time? No worries, this quick zucchini dish has covered you as you need just five ingredients and 5 minutes to cook and prepare the dish. Make it quickly and give your family a healthy surprise.
Quick stats:
- Prep time: 5 minutes
- Cook time: 5 minutes
- Serves: 4 servings
Ingredients:
- 1 ½ pound zucchini, chopped
- 1 tablespoon butter
- 1 tablespoon garlic, minced
- Salt and black pepper
- 1 scallion, thinly sliced
- ¼ cup parmesan cheese, grated
- Dash fresh lemon juice
Instruction to Prepare:
- Slice zucchini and put it aside.
- Put butter in a wide skillet over medium-high heat and wait for it to melt. Add garlic and zucchini and cook for about 4 to 6 minutes.
- Season it with salt and black pepper stir cheese occasionally and serve immediately with a spritz of lemon juice.
Nutrients:
- Fat: 2.9g
- Calories: 32
- Cholesterol: 7.6mg
- Protein: 0.4g
Zucchini Patties:
Growing zucchini in your garden? Then this is the best dish you can make out of zucchini available at your helm. Just gather some cheese and some zucchini and make healthiest patties and use it in the burger as a potato substitute. It is easy to make and healthy food, so just add this and try this recipe in your dinner.
Quick stats:
- Prep time: 10 minutes
- Cook time: 20 minutes
- Serves: 4 servings
Ingredients:
- 2 cups zucchini, grated
- 2 eggs, beaten
- ¼ cup onion, chopped
- ½ cup all-purpose flour
- ½ cup parmesan cheese, grated
- ½ cup mozzarella cheese, shredded
- Salt to taste
- 2 tablespoons of vegetable oil
Instruction to Prepare:
- In a medium bowl, combine zucchini, eggs, onion, flour, parmesan, mozzarella, and salt and stir well to mix well.
- Put oil in a skillet and heat it on medium-high heat and drop the zucchini mixture into it.
- Cook it for a few minutes until each side is golden and serve it hot with your favorite dip.
Nutrients:
- Fat: 14.7g
- Calories: 245
- Cholesterol: 111mg
- Protein: 112.9g
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To Conclude:
After reading these healthy zucchini recipes, you now surely know the benefits of zucchini very well and how healthy it is. Don’t forget to add zucchini to your daily food and make delicious recipes out of it and surprise your kids with these hidden veggies recipes and give them healthy and delicious food!!
