{"id":7705,"date":"2026-06-03T14:55:50","date_gmt":"2026-06-03T14:55:50","guid":{"rendered":"https:\/\/www.mindfulchef.com\/blog\/?p=7705"},"modified":"2026-06-03T14:56:26","modified_gmt":"2026-06-03T14:56:26","slug":"the-mighty-courgette-a-true-summer-superstar","status":"publish","type":"post","link":"https:\/\/www.mindfulchef.com\/blog\/the-mighty-courgette-a-true-summer-superstar\/","title":{"rendered":"The mighty courgette: a true summer superstar"},"content":{"rendered":"

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Whether lush green, golden yellow, beautifully striped or even bright white, the courgette is a true summer superstar. These mellow fruits (yes \u2013 they have seeds, and are therefore technically a fruit) are part of the Cucurbitaceae family, along with other summer favourites including squash, cucumber and melon.\u00a0<\/span><\/p>\n

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Easy to grow and bountiful in produce come summer, courgettes are in their UK prime from June until September. Their mild, slightly sweet flavour pairs beautifully with garlic, lemon, chilli and fresh herbs such as basil, mint and dill. But leave them too long before harvesting and they become the milder, waterier marrow \u2013 in fact, their Italian name, zucchini, means ‘little marrow’.<\/span><\/p>\n

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How to store and cook courgettes<\/b><\/h2>\n

Courgettes need to breathe, so loosely wrap them or place in a paper bag before storing in the fridge. They\u2019ll keep happily for 4\u20135 days, and can last for up to a week depending on how ripe they are. Just make sure you don\u2019t wash them until you\u2019re ready to use, as extra moisture can lead to early deterioration or mould.\u00a0<\/span><\/p>\n

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When it comes to eating, there\u2019s no need to peel their tender skins \u2013 simply wash, then top and tail before cooking, or shave into ribbons to enjoy raw in a salad.<\/span><\/p>\n

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These versatile fruits make a fine addition to pastas, curries and stir-fries. However, their high water content (they\u2019re almost 95% water) can make courgettes mushy when boiled. Instead, try thinly slicing and saut\u00e9ing, or lightly frying in butter or oil until silky and tender.\u00a0<\/span><\/p>\n

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Roasting reveals a nuttier, more intense side to courgettes. Cut them into chunks or thick slices, then toss in olive oil and roast at 200\u00b0C for 20\u201325 minutes.\u00a0<\/span><\/p>\n

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You can also eat their bright yellow flowers, if you can find them! They don\u2019t last long so store in the fridge and eat within 3 days \u2013 they\u2019re delicious lightly battered and deep fried; quickly fried in a pan with oil and garlic; or stuffed with herbs and cheese then fried.\u00a0<\/span><\/p>\n

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The good-for-you part<\/b><\/h2>\n

Courgettes are a good source of potassium and fibre as part of a balanced diet. The skin contains most of the nutrients, so it’s worth leaving it on.<\/span><\/p>\n

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Our favourite courgette recipes<\/b><\/h2>\n

Grill them, roast them or fry them \u2013 however you choose to cook them, courgettes make these dishes sing.<\/span><\/p>\n

 <\/p>\n

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Harissa-spiced Chickpeas with Quinoa, Charred Courgette & Tahini Dressing<\/b><\/a><\/h3>\n

Charred lemony courgettes pair beautifully with chunky harissa chickpeas and fluffy quinoa. To top it all off? A creamy tahini dressing, fresh coriander and crunchy pumpkin seeds. Vegan and ready in 20 minutes, this is a quick healthy win.<\/span><\/p>\n

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Lentil Ratatouille with Feta & Grilled Mediterranean Veg<\/b><\/a><\/h3>\n

Packed with roasted aubergine, courgette and fibre-rich lentils, this sun-dried tomato ratatouille is a bowlful of sunshine. Top with creamy feta and fresh parsley for big Mediterranean vibes.\u00a0<\/span><\/p>\n

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Pesto Chicken Gnocchi with Pan-fried Asparagus & Courgette<\/b><\/a><\/h3>\n

Bright, light and packed with the flavours of spring, this fluffy potato gnocchi dish is an elegant evening win. Courgette, asparagus and free-range British chicken are pan-fried until tender, while pesto and yoghurt bring a creamy edge.\u00a0<\/span><\/p>\n

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Mediterranean Butter Bean Salad with Green Beans, Courgette & Avocado<\/b><\/a><\/h3>\n

Thought salads were boring? Think again. Layered with creamy avocado, tender butter beans and grilled greens, this hearty salad is big on flavour and provides all of your 5-a-day in each serving.<\/span><\/p>\n

 <\/p>\n

\"\"<\/p>\n

Roast Salmon with Wholewheat Pasta, Peppers & Courgette<\/b><\/a><\/h3>\n

A medley of vibrant Mediterranean veg (we\u2019re talking juicy pepper, seasonal courgette and sweet onion), simply pan-fried, brings colour and variety to this wholesome pasta dish. Teamed with buttery salmon and creamy yoghurt, it\u2019s a beautiful meal.<\/span><\/p>\n

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Chermoula Pork Steaks with Quinoa, Charred Corn & Roast Courgette<\/b><\/a><\/h3>\n

Herby North African-style chermoula takes tender pork to new heights. Served with a fluffy quinoa salad, charred sweetcorn kernels and nutty roasted courgette, this is a stunning summer dish.<\/span><\/p>\n

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Want more? <\/span>Choose your recipes now.<\/span><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

Whether lush green, golden yellow, beautifully striped or even bright white, the courgette is a true summer superstar. Here\u2019s how to make the most of them.<\/p>\n","protected":false},"author":31,"featured_media":7715,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"om_disable_all_campaigns":false,"_uag_custom_page_level_css":"","_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":"","footnotes":""},"categories":[286],"tags":[],"class_list":{"0":"post-7705","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-healthy-lifestyle","8":"entry"},"uagb_featured_image_src":{"full":["https:\/\/www.mindfulchef.com\/blog\/wp-content\/uploads\/2026\/06\/7062-7040-Harissa-Chickpeas-with-Quinoa-Charred-Courgette-Tahini_2rs-1.jpg",800,510,false],"thumbnail":["https:\/\/www.mindfulchef.com\/blog\/wp-content\/uploads\/2026\/06\/7062-7040-Harissa-Chickpeas-with-Quinoa-Charred-Courgette-Tahini_2rs-1-150x150.jpg",150,150,true],"medium":["https:\/\/www.mindfulchef.com\/blog\/wp-content\/uploads\/2026\/06\/7062-7040-Harissa-Chickpeas-with-Quinoa-Charred-Courgette-Tahini_2rs-1-300x191.jpg",300,191,true],"medium_large":["https:\/\/www.mindfulchef.com\/blog\/wp-content\/uploads\/2026\/06\/7062-7040-Harissa-Chickpeas-with-Quinoa-Charred-Courgette-Tahini_2rs-1-768x490.jpg",720,459,true],"large":["https:\/\/www.mindfulchef.com\/blog\/wp-content\/uploads\/2026\/06\/7062-7040-Harissa-Chickpeas-with-Quinoa-Charred-Courgette-Tahini_2rs-1.jpg",720,459,false],"1536x1536":["https:\/\/www.mindfulchef.com\/blog\/wp-content\/uploads\/2026\/06\/7062-7040-Harissa-Chickpeas-with-Quinoa-Charred-Courgette-Tahini_2rs-1.jpg",800,510,false],"2048x2048":["https:\/\/www.mindfulchef.com\/blog\/wp-content\/uploads\/2026\/06\/7062-7040-Harissa-Chickpeas-with-Quinoa-Charred-Courgette-Tahini_2rs-1.jpg",800,510,false],"horizontal-thumbnail":["https:\/\/www.mindfulchef.com\/blog\/wp-content\/uploads\/2026\/06\/7062-7040-Harissa-Chickpeas-with-Quinoa-Charred-Courgette-Tahini_2rs-1-720x450.jpg",720,450,true],"horizontal-thumbnail-small":["https:\/\/www.mindfulchef.com\/blog\/wp-content\/uploads\/2026\/06\/7062-7040-Harissa-Chickpeas-with-Quinoa-Charred-Courgette-Tahini_2rs-1-360x225.jpg",360,225,true],"vertical-thumbnail":["https:\/\/www.mindfulchef.com\/blog\/wp-content\/uploads\/2026\/06\/7062-7040-Harissa-Chickpeas-with-Quinoa-Charred-Courgette-Tahini_2rs-1-720x510.jpg",720,510,true],"vertical-thumbnail-small":["https:\/\/www.mindfulchef.com\/blog\/wp-content\/uploads\/2026\/06\/7062-7040-Harissa-Chickpeas-with-Quinoa-Charred-Courgette-Tahini_2rs-1-360x450.jpg",360,450,true],"square-thumbnail":["https:\/\/www.mindfulchef.com\/blog\/wp-content\/uploads\/2026\/06\/7062-7040-Harissa-Chickpeas-with-Quinoa-Charred-Courgette-Tahini_2rs-1-360x361.jpg",360,361,true]},"uagb_author_info":{"display_name":"Emily Sutton","author_link":"https:\/\/www.mindfulchef.com\/blog\/author\/emily-sutton\/"},"uagb_comment_info":0,"uagb_excerpt":"Whether lush green, golden yellow, beautifully striped or even bright white, the courgette is a true summer superstar. Here\u2019s how to make the most of them.","_links":{"self":[{"href":"https:\/\/www.mindfulchef.com\/blog\/wp-json\/wp\/v2\/posts\/7705","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.mindfulchef.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.mindfulchef.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.mindfulchef.com\/blog\/wp-json\/wp\/v2\/users\/31"}],"replies":[{"embeddable":true,"href":"https:\/\/www.mindfulchef.com\/blog\/wp-json\/wp\/v2\/comments?post=7705"}],"version-history":[{"count":4,"href":"https:\/\/www.mindfulchef.com\/blog\/wp-json\/wp\/v2\/posts\/7705\/revisions"}],"predecessor-version":[{"id":7717,"href":"https:\/\/www.mindfulchef.com\/blog\/wp-json\/wp\/v2\/posts\/7705\/revisions\/7717"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.mindfulchef.com\/blog\/wp-json\/wp\/v2\/media\/7715"}],"wp:attachment":[{"href":"https:\/\/www.mindfulchef.com\/blog\/wp-json\/wp\/v2\/media?parent=7705"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.mindfulchef.com\/blog\/wp-json\/wp\/v2\/categories?post=7705"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.mindfulchef.com\/blog\/wp-json\/wp\/v2\/tags?post=7705"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}