5 Healthy Zucchini Recipes Australia

Are you ready to embark on a delicious and healthy culinary journey with zucchini recipes in Australia? This versatile green vegetable has captured the hearts of many food enthusiasts in the country with its delightful taste and numerous health benefits. In this article, we present you with five amazing zucchini recipes that not only tantalize your taste buds but also promote a fit and active lifestyle.

When to Pick Zucchini?

Whether you grow them in your backyard garden or purchase them from local markets, the timing of harvest plays a crucial role in ensuring the best flavor and texture. Zucchinis are best picked when they are young and tender, usually about 6 to 8 inches in length and 1 to 2 inches in diameter. At this stage, the zucchinis are at their peak, boasting a mildly sweet taste and a delicate, almost creamy texture. Using zucchini that have been properly harvested is essential for preparing popular recipes in Australia. Doing so will yield the best results.

How to Store a Zucchini?

Once you’ve picked or bought your fresh zucchinis, proper storage is key to preserving their taste and quality. To extend their shelf life, store unwashed zucchinis in the refrigerator, preferably in a perforated plastic bag. The perforation allows for proper airflow, preventing excess moisture and mold growth. When stored correctly, zucchinis can last for up to a week, retaining their firmness and flavor.

Now that we have the basics covered, let’s dive into the exciting world of zucchini recipes that will delight your taste buds and boost your well-being. These healthy zucchini recipes in Australia will inspire you to make zucchinis a regular part of your kitchen adventures.

Here are the 5 Healthy Zucchini Recipes popular in Australia:

1. Zucchini Tots from Good House Keeping

Yields: 24

Total time: 30mins

Ingredients

• 2 medium zucchini
• 1 large egg
• ½ c grated pecorino
• ½ c panko
• 1 clove garlic, crushed with press
• salt and pepper to taste

Method

1. Preheat oven to 400°F. Coat one large baking sheet with non-stick cooking spray. Shred zucchini and squeeze dry with paper towels. Mix shredded zucchini with egg, pecorino, panko, garlic, and salt & pepper.
2. Use a small cookie scoop to drop tablespoonful’s of mixture onto prepared baking sheet. Then, shape each into a small log. Bake in 200°C oven, turning halfway through, until golden brown, 20 to 22 minutes

2. Zucchini Latkes from Good House Keeping

Yields: 24

Total time: 1 hour 5 minutes 

Ingredients 

• 2 large eggs
• 500g zucchini 
• 500g potatoes, peeled 
• 2 medium onions, peeled 
• 1 ¼ c matzo meal 
• ¾ c flat-leaf parsley, finely chopped 
• 2 tsp. fresh thyme leaves 
• ¼ c olive oil 
• salt and pepper to taste 

Method

1. In large bowl, whisk together eggs, 1 teaspoon salt, and 1/4 teaspoon pepper
2. In food processor fitted with large grating disk, grate zucchini and transfer to separate bowl. Toss with ½ teaspoon salt and let sit in colander set over bowl 10 minutes. Squeeze out as much moisture as possible, and then transfer to bowl with egg mixture.
3. Grate potatoes and onions, then add to bowl with eggs and toss to combine. Fold in matzo meal, parsley, and thyme.
4. Heat 2 tablespoons oil in large skillet on medium-high. Gently drop 5 large spoonful’s of potato mixture into skillet (about 1/4 cup each), spreading to create even pancakes. Cook until browned, 4 to 6 minutes per side, adjusting heat as necessary to keep pancakes from burning; transfer to plate.
5. Repeat with remaining potato mixture, adding more oil to skillet as necessary (when getting near end of potato mixture, strain and discard any liquid at bottom of bowl). Makes about 24.

3. Zucchini “Pasta” Caprese” from Good House Keeping

Yields: 4

Total time: 25 minutes 

Ingredients 

• 3 tbsp. olive oil 
• 1kg zucchini 
• 340g ripe tomatoes 
• 225g fresh mozzarella 
• ½ c loosely packed fresh basil leaves 
• 2 tbsp. capers 
• 2 clove garlic 
• ¼ c roasted salted almonds
• salt and pepper to taste

Method

1. In 12-inch skillet, heat oil on medium until hot. Add zucchini. Cook 1 to 2 minutes or until just beginning to soften, stirring. Remove from heat; transfer to large bowl
2. To bowl with zucchini, add tomatoes, mozzarella, basil, garlic, and 1/2-teaspoon salt. Gently toss to combine. Serve immediately, topped with almonds.

4. Zucchini and Quinoa Vegetarian Enchiladas from Dishing out Health 

Yields: 4

Total time: 55 minutes

Ingredients 

• 2 tbsp. extra virgin olive oil 
• 2 medium zucchinis, chopped 
• 1 cup diced yellow onion 
• 1 red pepper, finely chopped 
• 4 garlic cloves, minced
• 1 tsp. ground cumin 
• ½ tsp. each salt and pepper 
• ½ cup dry quinoa 
• 1 ½ cups vegetable broth
• 1 can pinto beans, rinsed and drained 
• 500g-enchilada sauce 
• 8 tortillas 
• 170g cheese 

Optional toppings include: fresh lime wedges, fresh cilantro, sliced avocado, shaved radish, chopped onion, sliced jalapeno 

Method

1. Preheat oven to 190 and lightly grease a dish 
2. Heat oil in a large skillet over medium heat. Add zucchini, onion, pepper and garlic; cook until softened, stirring occasionally, about 7 minutes. 
3. Add cumin, salt, pepper, and quinoa; cook 1 minute, stirring often, until quinoa is lightly toasted. 
4. Add broth bring mixture to a boil, reduce to a simmer, cover and cook until liquid is absorbed and quinoa is cooked, about 12 to 15 minutes. Remove from heat and stir in beans. 
5. Spread ¼ cup enchilada sauce in prepared baking dish. Pour remaining sauce into a shallow bowl. Working one at a time, dip tortilla into sauce to lightly coat both side. Transfer to a place, and then place a heaping ¼ cup filling into the top center. 
6. Roll up and place seam side down in baking dish. Repeat until you’ve used all 8 tortillas. Pour any remaining sauce overtop and sprinkle with cheese. 
7. Bake enchiladas until cheese is melted and bubbly, about 25 minutes. Broil for 2 minutes on HIGH, if desired, for a golden top. Garnish with toppings of choice. 

5. Thyme-Scented Squash Gratin 

Yields: 8 

Total time: 1 hour 

Ingredients 

• 1kg zucchini, trimmed and halved lengthwise 
• 1kg yellow summer squash, trimmed and halved lengthwise 
• 2 tbsp. olive oil 
• 2tbsp. butter
• 2 cloves garlic, crushed
• 3 tbsp. all purpose flour 
• 1-cup whole milk
• 1 tsp. fresh thyme leaves
• 1 c coarsely shredded cheese 

Method 

1. Heat outdoor grill on medium-high. Toss zucchini and squash with oil and 1/2 teaspoon each salt and pepper. Grill 12 minutes or until mostly tender, turning over once. Transfer to cutting board; let cool. Squash can be grilled up to 3 hours ahead.
2. Meanwhile, in 3-quart saucepan, heat butter and garlic on medium until butter melts, stirring frequently. Sprinkle flour over butter. Cook 1 minute, stirring. Slowly whisk in milk until smooth, then add thyme and 1/4 teaspoon each salt and pepper. Heat to simmering on high, stirring occasionally. Reduce heat to maintain simmer; cook 1 minute or until thickened. Remove from heat. Sauce can be made up to 1 hour ahead and kept in bowl covered with plastic wrap. Reheat on medium-low until hot, whisking, before adding to squash.
3. Preheat oven to 425 degrees F. Grease 3-quart broil-safe baking dish. Very thinly slice zucchini and squash; arrange half in prepared baking dish, pressing down gently. Top with half of white sauce. Repeat with remaining squash and white sauce. Top with cheese. Bake 15 minute or until cheese is beginning to brown. Broil on High 2 to 4 minutes or until top is deep golden brown. Let stand at least 5 minutes before serving.

Also try our 5 Easy Recipes that is approved for our Thinco Phase 2 and 3 programs that are delicious and nutritious.