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What Are Courgettes and Marrows?
Courgettes, also known as zucchinis, are a type of summer squash. They are usually harvested when they're still young and tender, which makes them ideal for a variety of dishes. Courgettes have a delicate flavour and a slightly crunchy texture, making them a versatile addition to any meal. Marrows, on the other hand, are a matured and larger courgette. They have a more pronounced flavour and a firmer texture, which makes them great for dishes where they need to hold their shape.Nutritional Benefits
Both courgettes and marrows are not only delicious but also packed with nutritional goodness. They are low in calories yet rich in essential nutrients like vitamin C, potassium, and fibre. These vegetables are also a great source of antioxidants, which can improve your body's wellbeing.Â
Creative Ways to Enjoy Courgettes and Marrows
- Stuffed and Satisfying: One of my favourite ways to enjoy marrows is to stuff them. You can hollow out the center and fill it with a mixture of ground meat, spices, rice, or even other vegetables, then bake it until tender.
- Spiralized Sensation: Courgettes can be spiralized to create a healthy, low-carb alternative to pasta. Toss them with your favorite pasta sauce, or simply sautĂ© them with garlic and olive oil for a simple yet delicious dish. Find out how to spiralize without a spiralizer here: https://youtu.be/ETgPaDQh9S4Â
- Grilled to Perfection: Both courgettes and marrows are excellent when grilled. Slice them, brush with a little oil, and grill until they have nice char marks. They're great in salads, sandwiches, or as a side dish.
- Baked Delights: Courgette bread or muffins are a fantastic way to sneak some veggies into your baking. They add moisture and a subtle flavor that pairs wonderfully with spices like cinnamon and nutmeg.
- Simple Sauté: A quick sauté with garlic, herbs, and a splash of lemon juice is an easy way to prepare courgettes. It's a light, flavourful side dish that goes well with almost anything.
Some recipe ideas to try at home
Recipe 1: Baked Zucchini with Parmesan
Ingredients:
- 4 medium zucchinis
- 2 tbsp olive oil
- Salt and pepper to taste - ½ cup grated Parmesan cheese - ¼ cup breadcrumbs
Instructions:
- Preheat your oven to 220°C (425°F). Line a baking sheet with parchment paper.
- Slice the zucchinis into ÂĽ-inch thick rounds and place them in a bowl.
- Toss the zucchini slices with olive oil, salt, and pepper.
- Arrange the zucchini slices in a single layer on the prepared baking sheet.
- Mix the breadcrumbs and Parmesan cheese together, then sprinkle the mixture over the zucchini slices.
- Bake for 15-20 minutes or until the zucchini is tender and the Parmesan is golden brown.
- Serve warm as a side dish.
Recipe 2: Courgette and Tomato Tart
Ingredients:
- 1 sheet puff pastry, thawed
- 1 cup cherry tomatoes, halved
- 1 medium courgette, thinly sliced
- 1 tbsp olive oil
- Salt and pepper to taste
- ½ cup grated mozzarella cheese
- Fresh basil leaves for garnish
- Preheat your oven to 200°C (400°F). Line a baking sheet with parchment paper.
- Roll out the puff pastry on a floured surface and transfer it to the baking sheet.
- Arrange the courgette slices and cherry tomatoes on the pastry, leaving a small border around the edges.
- Drizzle with olive oil and season with salt and pepper.
- Sprinkle the grated mozzarella over the vegetables.
- Bake for 20-25 minutes or until the pastry is golden and puffed up.
- Garnish with fresh basil leaves before serving.
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Recipe 3: Vegetarian Stuffed Marrow
Ingredients:
- 1 large marrow, halved lengthwise and seeds removed
- 1 cup quinoa or couscous, cooked
- 1 onion, finely chopped
- 2 cloves garlic, minced
- 1 bell pepper, diced
- 1 cup mushrooms, chopped
- 1 can (14 oz) chopped tomatoes, drained
- 1 tsp dried herbs (such as thyme, oregano, or basil)
- Salt and pepper to taste
- 1 cup grated cheese (cheddar, mozzarella, or a mix)
- 2 tbsp olive oil
- Optional: 1 can (15 oz) black beans or chickpeas, drained and rinsed
- Preheat your oven to 180°C (350°F).
- Once oven is at temperature, an optional step is to pre-bake the marrow if it is particularly thick walled. Place the marrow halves in a baking dish. Drizzle with the olive oil, salt and pepper. Pre-bake for 15-20minutes.
- In a skillet, heat 1 tablespoon of olive oil over medium heat. Add the onions, garlic, bell pepper, and mushrooms. Sauté until the vegetables are softened.
- Add the cooked quinoa or couscous, chopped tomatoes, herbs, salt, and pepper to the skillet. If using, add the black beans or chickpeas. Stir well to combine.
- Remove the marrow from the oven and carefully spoon the vegetable mixture into each marrow half, packing it in firmly.
- Sprinkle the grated cheese over the top of the stuffed marrow.
- Cover the baking dish with foil and bake in the preheated oven for 30 minutes.
- Remove the foil and bake for an additional 10-15 minutes, or until the cheese is melted and golden.
- Serve the stuffed marrow warm, garnished with fresh microgreens if desired.
The Wrap Up
Courgettes and marrows are not just versatile and delicious—they're also nutrient-rich, making them a fantastic addition to your diet. Whether you're a seasoned chef or just starting to explore the kitchen, these vegetables offer endless possibilities to enhance your meals.
Remember, cooking is all about experimentation and finding what works for you. So next time you find yourself with a courgette or marrow in hand, don't be afraid to get creative. Try out new recipes, tweak them to suit your taste, and most importantly, have fun with it.
We hope this post inspires you to make the most of these wonderful vegetables. From stuffed marrows to spiralled courgette salads, there's a whole world of delicious possibilities waiting for you. Happy cooking, and stay tuned for more tips and recipes from our farm to your table!
