3 Ways to Love Zucchini

I’m not just a plant-based chef and teacher. I’m also a passionate gardener. In my yard, I have a large kitchen garden, where I grow organic vegetables, fruit, and herbs. I love going to the garden to pick fresh ingredients for my family’s meals. One of the easiest plants I grow out there is zucchini. Once they get started, I’ll have an almost never-ending supply of these delightful summer squashes. No garden at your house? Not to worry, because you can find these wonderful veggie year-round at your local grocery store.

But what can you do with it other than slice it up in a salad or make zucchini bread. Here are 5 easy and delicious ways to love zucchini.

1 – Zucchini Burgers

Heat a non-stick griddle on medium-low heat. Add 1/2 cup of minced onion and 2-3 of chopped garlic and saute’ with a few tablespoons of water until soft. In a medium-size bowl, stir together these dry ingredients, then add to the sauteed veggies.

3/4 cup cornmeal
1/3 cup chickpea flour (sometimes called besan–I find it at my local Middle Eastern food market)
1/4 cup all-purpose flour
2 tablespoons cornstarch
1/2 to 1 teaspoon salt or salt substitute
1 teaspoon dried basil
1 teaspoon rubbed sage

Mix in a cup of water or your favorite plant-based milk.

In a separate cup, add 2 tablespoons of ground flaxseed in 6 tablespoons of hot water. Stir for a minute or two until the mixture forms a gel. This is often called a “flax-egg” in vegan cooking. It will help bind the ingredients together, much as an egg will do (minus the cholesterol). Add to the veggie mix.

Add 1 1/2 cups of corn (or a 15 ounce can, drained) and 1 1/2 cups of shredded zucchini. Stir in about 1/2 cup of quick oats or bread crumbs (ground up corn flakes is another good option) or enough to make a stiff batter. This is another ingredient that helps bind your burger together. Form into burgers and fry on a non-stick griddle. It usually takes about 5 minutes on each side. Cook until brown. Serve in a burger bun with your favorite fixings. Or you might enjoy it as a main entree with a tomato sauce or gravy on top.

2 – Stuffed Zucchini Boats

Preheat the oven to 350ºF. Slice the ends off of each zucchini squash, then slice them in half lengthwise. Use a spoon to scoop out the center seeds of each squash, creating a crevice that will hold the black bean filling. Arrange the squash halves, cut-side-up, on a large non-stick baking sheet and bake them at 350ºF until very tender, about 20 minutes.

While the squash are baking, saute’ chopped onion (I use a medium onion) and chopped bell pepper for about 5 minutes, until they Add in 1-2 cloves of chopped garlic and saute another minute. Add in a can of drained black beans, 1/2 teaspoon of cumin and oregano, 1 teaspoon of basil, and salt to taste. Stir until everything is heated through. Turn off the heat and let the vegetables sit in the warm pan until the zucchini is done cooking. Assemble your boats, fill the baked zucchini with the bean mixture and top with a generous amount of your favorite tomato sauce.

3 – Zucchini Relish

Cut 3-4 medium size zucchinis and grate in a food processor. Chop 2 medium-size onions and 1 large red bell pepper in small pieces. Combine these veggies with 2 tablespoons of salt. Cover and let sit overnight. Rinse and drain the veggies the next day. Push as much water out of mixture using the end of a spatula or using a salad spinner.

In a saucepan, bring 1 cup lemon juice, 3/4 cup sugar, 1 teaspoon turmeric, and 2 teaspoons of celery seed to a boil over medium heat. Stir until the sugar is dissolved. Add in the veggie mixture, reduce the heat, and simmer for about 10 minutes, stirring occasionally. Pack the mixture in pint-size canning jars, leaving 1/8 inch head space. Process in canner for 10 minutes.

Why Do I Love Zucchini?

Zucchini is one of my favorite foods that loves me back, especially when it comes to heart health. Because of its high levels of manganese and vitamin C, zucchinis help to keep your heart strong. It’s also a good source of magnesium which notably reduces your risk for heart attacks and stroke. In combination with potassium, magnesium also helps in reducing high blood pressure. Then there’s the added bonus of lowering your cholesterol, giving you protection against atherosclerosis and heart diseases due to type 2 diabetes. And this is only scratching the surface—zucchinis play a great role for vibrant health!

Let’s get cooking!