Courgettes and Scallopini

Courgettes originated in Italy and were popular in the Mediterranean region hundreds of years before they became popular in the rest of the western world.

They are members of the summer squash family. Some people also refer to them as baby marrows.

Courgettes

Courgettes are also called zucchini. Usually green-skinned and yellow-skinned varieties are available. Courgettes are at their best when 16-20 cm long. They grow on the plant behind a yellow flower. If they are picked small, the flower may be still attached. Rarely seen for sale because they are so difficult to transport, the flower attached to the courgette is highly prized and it is often stuffed and served in restaurant meals.

Scallopini

p courgettes scallopiniThese are small and spherical and the skin is usually a pale green to bright yellow. Dark green varieties are also available. Scallopini are prepared in the same way as courgettes. The shape of the scallopini makes them particularly appealing.

What to look for

Choose summer squash that have glossy blemish-free skins. Avoid any that show signs of softening or withering.

Availability

All year; however main season is October - April.

Store

Refrigerate in plastic bags. Use promptly.

How to prepare

Courgettes and scallopini are very versatile and easy to prepare. Trim the stalk end off, slice and eat raw or cooked. There is no need to peel them.

Ways to eat

Slice across the courgette for stir fries and halve or slice into strips for char grilling or barbecues. Courgettes can be grated or finely chopped and used in salads, flans or quiches. Like carrots they make moist cakes and breads.

Cooking Methods

Bake, braise, grill/char grill/barbecue, microwave, roast, steam, stew, stir fry, stuff.

Nutrition

COURGETTE
Unpeeled, raw
Nutrition Information
Serving size:  ½ cup diced - 111.8g
 Average
Quantity
per serving 
% Daily
intake per
serve 
Average
Quantity
per 100g 
 
Energy (kJ/Cal)63/150.7%56/13 
Protein (g)2.04%1.8 
Fat, total (g)0.20.3%0.2 
 - saturated (g)trace0%trace 
Carbohydrate (g)0.70.2%0.6 
 - sugars (g)0.70.7%0.6 
Dietary fibre (g)1.24%1.1 
Sodium (mg)00%0 
Vitamin C (mg)12.331% RDI*11.0A good source of vitamin C
Folate (µg) 2512% RDI*22A source of folate
Niacin (mg)1111% RDI*1A source of niacin
Potassium (mg)413 370Contains potassium
Vitamin E (mg)0.919% RDI*0.81 
Vitamin A Equiv. (µg)557% RDI*49 
Iron (mg)0.65% RDI*0.5 
Thiamin (mg) trace0% RDI*trace 
Riboflavin (mg)trace0% RDI*trace 

Percentage Daily Intakes are based on an average adult diet of 8700 kJ
Your daily Intakes may be higher or lower depending on your energy needs.
*Recommended Dietary Intake (Average Adult)

Source: The Concise New Zealand Food Composition Tables, 10th Edition, Plant & Food Research - 2014

Courgettes are a good source of vitamin C and a source of folate and niacin.  They are also one of the highest potassium containing vegetables.

Retailing

Display in refrigerated shelving 2-3 layers deep. Handle very carefully as the skin is easily damaged. Courgettes and other summer squash are ethylene sensitive, so store away from ethylene producing fruits and vegetables. Use the QR code on labels.

Store at 7–10ºC with a relative humidity of 90-98%. Lower temperatures will cause chilling damage.

Purchase courgettes and scallopini with the New Zealand GAP logo.

Recipes

Courgette and sprout stir fry
Courgette and sprout stir fry

The sprouts in this wonderfully easy stir fry give a lovely nutty flavour and texture. View Recipe

Garlic greens stir fry
Garlic greens stir fry

The vegetables used in this recipe are interchangeable - use whatever is in season or try new ones. View Recipe

Brussels sprouts with orange sauce
Brussels sprouts with orange sauce

Brussels sprouts and orange - wow, what an awesome combo. View Recipe

View more Recipes

Images

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