This recipe is a variation of an Indian dish: Zucchini Kofta. Koftas are very popular and are commonly served with a sauce or chutney. Koftas are usually fried, so to make this dish healthier, I decided to pan-fry them in non-stick pan to minimize the amount of oil needed. I make these in the summertime when zucchini is in season. Everybody loves them!
3 (packed) cups shredded zucchini (if zucchini is watery drain well in metal strainer)
1 cup garbanzo (chickpea) flour
2 tsp. fresh grated ginger
1 tsp. curry powder
1 tsp. salt (or to taste)
Olive oil or coconut oil for sautéing
Put zucchini into a medium-size mixing bowl. Add remaining ingredients combining the flour well into the mixture. Form into 3-4 inch patties. Heat oil in a non-stick pan until hot but not smoking. Place patties into the pan and cook on one side until golden brown. Do not cook too fast otherwise zucchini will not cook through. Turnover and cook on other side until golden brown. When done remove from pan and drain on paper towels. Serve warm with Curry Mayo. Makes about 10 pancakes.
½ cup vegan mayonnaise (“Vegenaise” (reduced-fat) is my personal favorite)
1-2 tsp. curry powder (or to taste)
Combine ingredients in a mixing bowl. Stir well. Serve with pancakes or as a spread for sandwiches, salads, veggies. etc.
Summer squash (like zucchini) can be used in both sweet and savory dishes. They can be grated and added to breads or muffins, or sliced and sautéed with other vegetables. They can be eaten raw in sandwiches or with dip. Even the blossoms can be eaten raw or cooked. Spices such as cumin, dill, marjoram, parsley, rosemary and savory go particularly well with zucchini and yellow squash when used in moderation, according to the University of Illinois. Extra squash can be grated or sliced and frozen for future use.
Health Benefits of Zucchini
Zucchini and yellow squash are two types of summer squash. Sometimes this type of squash is also called Italian marrow or vegetable marrow. Although stores sell them throughout the year, they are freshest between May and July, since this is when they are in season.
Zucchini and yellow squash have similar nutritional profiles, according to the University of Illinois, with most of the nutrients found in or just below the peel. One medium zucchini contains 25 calories, 2g of fiber and 2g of protein. It also contains 60 percent of the daily value for vitamin D, 30 percent of the daily value for vitamin C, 15 percent of the daily value for vitamin A, 10 percent of the daily value for folate, thiamine, magnesium and vitamin B-6, 6 percent of the daily value for phosphorus and iron and 4 percent of the daily value for calcium, zinc, niacin and riboflavin. Summer squash, such as zucchini and yellow squash, is also a good source of manganese, copper and vitamin K.
Summer squashes contain beta carotene, fiber, folate and vitamin C, which may help to prevent heart disease, cancer, arthritis and asthma, according to the Today’s Women and Health website. They also contain lutein, which may help to prevent eye strain, and vitamin A, vitamin C and omega-3 fatty acids which may help to promote memory.