Fried, grilled, stuffed or just simply peeled in a fresh salad, zucchini feature prominently in Greek cuisine. And now, in the Lent period, dishes made from zucchini are scattered all over the tables of Greeks from all corners of the Hellenic Republic and throughout the diaspora.
The versatile vegetable derives from the squash family. Also known as courgette, the zucchini is actually botanically speaking a fruit, being the swollen ovary of the zucchini flower. But because it’s served in a savoury way, many refer to it as a vegetable. Its origins are from Italy, and because the country is such a close neighbour of Greece geographically, the fruit became a beaming member of the Greek diet.
The zucchini is a sturdy fruit to grow and is incredibly easy in all climates, hence the reason it’s so readily available world-wide, but it thrives in the summer and in hot climates. They are also relatively low maintenance so are perfect for the novice gardener. Zucchini are available all year around, but they are at their best during late spring and summer seasons.
When choosing zucchini, always pick the small to medium-sized zucchini with shiny, bright green skin, firm and heavy in hand. The best size for zucchini is 15 to 20 cm long and 5 cm or less in diameter. Some large sized varieties of marrow are specially grown especially for stuffing.
The health benefits of zucchini are plentiful, especially when home-grown and organic. Zucchini are one of the very low calorie vegetables. They contain no saturated fats or cholesterol. The peel is a good source of dietary fibre that helps reduce constipation and offers some protection against colon cancers. Because of this, and due to their high antioxidant value, they are the perfect choice for weight control, and dietary foods. They are also a rich source of vitamins A and B and contain moderate levels of B-complex group so are a natural vitamin supplement.
There are different varieties of zucchini harvested too. The small white zucchini have a natural sweet flavour and work well when just grilled with a sprinkling of grated myzithra on top, and good quality olive oil. The golden zucchini features brilliant golden-yellow skin that retains its colour even after cooking so it’s great when you want to add some spectacle to your dish. The round varieties are dense, heavy, and nearly seedless with a smooth surface so are great when you need some substance to the dish. And of course, the female zucchini comes with these delicate zucchini flowers. If you want to impress dinner guests, stuff zucchini flowers for a gorgeous and delectable appetiser to any meal. Stuff the zucchini flowers with rice like you would yemista or even just with cheese – some grated feta or myzithra and allow to bake until the cheese melts.
For Greek cuisine specifically, there are a number of ways to use zucchini but the majority of the dishes let the hero of the dish shine. They are served simply in a way to encourage the flavour of the fruit itself. Grilled and fried are the most common way to serve as a side dish. When fried, coat the slices of zucchini in flour and let it fry in shallow oil. Yemista, stuffed vegetables, becomes a substantial meal option when you are fasting, although some recipes do stuff zucchini with a combination of rice and beef mince. This dish can also be served with an avgolemono (egg and lemon) sauce, taking it to a whole new level with sour and creamy notes. Zucchini become the hero of a mixed vegetable bake, briami. Bake the vegetables with fresh tomato, parsley and onion slices for an hour and you have another perfect side dish or a meal alone if served with crusty bread and feta.