Name: Roasted Courgette
Prep time: 5 min
Cook time: 20 min
Total time: 25 min
Yield: 2
Cuisine: Vegetables
Ingredients: 200g / 7oz courgette/zucchini; 1 tsp extra virgin olive oil; salt and pepper, a pinch of each

Question 1

What are they?

Accepted Answer

If you're wondering what the heck a courgette is, then chances are you know it by another name. Zucchini is the common name in many countries, whereas courgette is standard in others. In South Africa, the name 'baby marrow' is used. Funnily enough, courgette translates to baby marrow from French and Zucchini has the same translation from Italian. 

Courgettes are a member of the Cucurbitaceae family along with squash, pumpkins, watermelon and cucumber. While usually treated as a vegetable, they are actually a fruit of the plant, which is harvested when immature.

Question 2

Are courgettes good for you?

Accepted Answer

While not as nutritionally dense as some other vegetables, courgettes are definitely healthy. They contain vitamin C and potassium among other things. Furthermore, they contain certain compounds that can help prevent cancer. 

Courgettes are also low in calories and fat, containing just 15 calories per 100g and 0.5g of fat.

Question 3

How can I serve them?

Accepted Answer

Courgettes are so versatile. Roast them, bake them, strip them and eat them raw. The possibilities are endless. You can also invest in a spiraliser and have a low-cal, low-carb, low-fat alternative to spaghetti!

When roasting courgettes they are great to serve as a side dish as they are very mild so won't overpower any other flavours. However, that can mean they are a little bland so I love to add some extra flavours to jazz them up. I'd always recommend seasoning well and a pinch of chilli flakes adds extra depth and a little heat. A beautiful recipe option is to dollop on some ricotta, tear up some basil and squeeze over a little lemon (pictured below).

Question 4

How do you cook them without them getting soggy?

Accepted Answer

When cooking courgette try and use as little liquid as possible, which is exactly why roasting is one of the best ways to go (and boiling is a no-no). Also, make sure to cook them over a high heat rather than go 'lower and slower'

You can also salt the courgette before cooking. I don't find this makes a huge difference when roasting, but if you want to try then scatter salt over the slices and leave for 10 minutes. After 10 minutes press the slices with a paper towel to remove any liquid drawn out.

Question 5

Do I need to peel them?

Accepted Answer

Not only is it unnecessary to peel courgettes, but unless you really don't like the skin it is recommended to keep it on. The skin actually holds most of the nutrients found in courgettes.

When roasting courgettes, keeping the skin on also helps to maintain the shape of the courgette as an added bonus.

Question 6

How do I prepare them for roasting?

Accepted Answer

Courgettes are so easy to roast, and you only need a few simple ingredients to hand:

 Simply slice the courgettes into long pieces, around 1/2 cm thick and then lay them on a baking sheet lined with parchment/baking paper. 

Drizzle over the olive oil and then season well with salt and pepper. Flip the pieces over and repeat on the other side. You can also add a few chilli flakes for extra flavour.

Question 7

How long do I need to roast them?

Accepted Answer

How long you need to roast courgettes depends on the heat of the oven and the size of the slices. In general, roasting is done at high heat, while cooking at a lower heat would be baking. A temperature of 200C/400F is perfect for roasting.

If you have cut the courgettes into thin strips, as described above, then 15-20 minutes is a good amount of time, depending on if you want them to crisp up a little towards the end of cooking. If you have cut them into bigger pieces then they may need a little longer.

Question 8

Can I make them in advance?

Accepted Answer

While you can chill and then reheat pre-roasted courgette, it will be softer and mushier in texture after reheating. They are definitely best when freshly roasted. You can also eat leftovers cold. They are beautiful when thrown into a salad. 

As courgettes are over 90% water I don't recommend freezing any leftovers as they will certainly become a lot mushier after thawing. However, you could freeze them and then use them in a soup later down the line.

Roasted Courgette

Description

Ingredients

Instructions

Notes

Nutrition