The Underrated Star of Summer - Courgette

Courgettes are wildly misunderstood in my house. Mention them at dinner and you’d think I was proposing boiled cabbage from 1987. I think most of us have suffered through an overcooked, watery courgette hidden in a soggy ratatouille or vegetable lasagne at some point, and honestly, that’s enough to put anyone off for life. But cooked properly, or even eaten raw, they’re one of summer’s most underrated ingredients: delicate, slightly sweet and brilliant at soaking up flavour while still adding freshness and texture.

Courgettes are technically a fruit and are related to cucumbers, gherkins and watermelons. They arrived in the UK during the second half of the 19th century thanks to growers in northern Italy, which explains why much of Europe uses the Italian name “zucchini”, meaning “small gourd”. The word “courgette” comes from the French for “small squash”.

Nutritionally, they punch well above their weight. Made up of around 95% water, courgettes are hydrating, low in calories and surprisingly filling thanks to their fibre content. They also contain antioxidants and nutrients including vitamin C, folic acid and vitamin B6, with research suggesting they may help support heart health and blood sugar control.

When shopping, opt for smaller courgettes as they tend to have the best flavour and texture. They’re incredibly versatile and lend themselves to almost any style of cooking. Considering the heaviest courgette ever grown in the UK weighed more than 29kg, they clearly have ambitions beyond side dishes.

I often add them to summer risottos or a pilaf, but my favourite way to cook them is simply sliced into rounds about 8mm thick, brushed with olive oil, seasoned and pan-cooked for a couple of minutes until softened slightly while still retaining a little crunch. At this time of year, they are very much my go-to for adding quick, nutritious colour to a plate.

And if all else fails, bake with them. Much like carrot cake, courgettes add moisture without overpowering flavour, which is probably why even my anti-courgette family happily grab one of these Banana, Courgette & Oat Breakfast Muffins for a quick breakfast on the go.