Introduction

Courgette is a vegetable belonging to the cucurbit family (Cucurbitaceae), which comprises approximately 850 species, mostly herbaceous, climbing or creeping plants that produce fruits protected by a firm rind. This family includes foods such as watermelon and cucumber.

Its shape is usually elongated, although there are also spherical varieties. The average size ranges from 20 to 30 cm. The colour depends on the variety, from dark green to lighter greens, some speckled, and even yellow. However, the inside—its flesh—is always pale, almost white. The flavour is generally quite neutral, sometimes with a slight bitterness, but as it contains so much water, it does not have a particularly strong taste.

Nutritional properties of courgette

Its composition is mainly water (89g/100g), and it stands out for its potassium content among minerals, and folates and vitamin C among vitamins. Even though its appearance and sweetness might suggest that pumpkin contains more carbohydrates, courgette actually contains more.

In terms of protein and fat, the content is very low. That’s why it is often recommended in weight-loss diets, as it is very filling and provides only 31 kcal per 100 grams.

The fibre content is moderate—only 1.3 grams per 100 grams. It mainly contains mucilages, which have soothing properties for the digestive system, making it easy to digest and giving it a mild laxative effect. It’s ideal for people with digestive issues, gastritis, indigestion, or even constipation.

Like most vegetables high in potassium and low in sodium, it is highly recommended for people with high blood pressure and cardiovascular or kidney conditions.

Culinary properties

There are countless things you can prepare with courgettes. It is a very versatile vegetable that can be used in a variety of dishes, often in soups (link to soup), ratatouilles, scrambled dishes, or stuffed, steamed, grilled, oven-roasted, and even raw. In many vegan recipes, courgette ribbons are lightly blanched to soften them and used as a substitute for pasta.

For me, a fundamental rule is to never peel a courgette, as the skin contains many nutrients—from chlorophyll and vitamins to fibre and minerals.

Avoid overcooking this vegetable, as it’s best when lightly grilled—just enough to leave it al dente and delicious. There’s no need to cook it until it’s very soft, as that would result in a significant loss of nutrients, especially vitamin C, which is sensitive to heat.

When to buy it

Although they’re available all year round, their peak season is in summer, with the best months being July to September. That’s when they are at their best in terms of flavour and nutritional value.

Look for courgettes that are firm and compact, with shiny skin, as this indicates freshness. To preserve them, keep them away from ethylene-producing vegetables like fruit and tomatoes—this way, they’ll last longer. They can last up to two weeks without significantly compromising their quality.

If you plan to freeze them, always blanch them first to stop enzymatic activity. This helps preserve nutrients and improves their texture and flavour once thawed and cooked.