CELEBRITY MASTER CHEF DR KAVIRAJ KHIALANI
Zucchini may look like a cucumber, but this versatile member of the squash family has a culinary personality all its own. Known in many parts of the world as courgette or baby marrow, it brings colour, delicate sweetness and a pleasingly tender bite to everything from everyday vegetable preparations to sophisticated gourmet creations.
Available in green and golden-yellow varieties, zucchini is technically a fruit, although it is treated as a vegetable in most kitchens. Its glossy skin, mild flavour and juicy flesh make it an exceptionally adaptable ingredient. The skin is edible and contributes colour, texture and dietary fibre, so there is generally no need to peel it before cooking.
- A green-and-golden wonder: Discover the delicate flavour, tender bite and culinary versatility of zucchini.
- From Indian kitchens to global tables: Give everyday subzis, pulaos, raitas, soups and curries a refreshing makeover.
- Light, colourful and delicious: Make the most of zucchini’s fibre, vitamins and naturally low-calorie profile.
- Six recipes, endless possibilities: Explore noodles, stuffed bakes, creamy soup, chicken casserole, a star-anise vegetable toss and coconut chickpea curry.
- A feast for the senses: Bring together contrasting textures, aromatic spices, fresh herbs and irresistible sauces.
What makes zucchini particularly exciting is its ability to absorb the flavours of herbs, spices, sauces and seasonings without losing its own gentle character. It can be sliced, diced, grated, stuffed, spiralised or baked, making it equally at home in Indian curries, Asian-style stir-fries, Mediterranean bakes, soups, salads and even breads, muffins and cakes.
For those who enjoy experimenting in the kitchen, zucchini is an invitation to think beyond the familiar. It can lend freshness to a spicy kadai masala, create a lighter alternative to conventional noodles, add body to a creamy soup or become an elegant edible boat filled with a richly seasoned stuffing.
Zucchini: A colourful addition to balanced eating
Zucchini is naturally low in calories and provides dietary fibre, water, vitamins and minerals. It can be a useful addition to a balanced eating plan, particularly when prepared with moderate amounts of oil, butter, cream and cheese.
Its carotenoids and other antioxidant compounds contribute to its nutritional value. Some of these compounds, including lutein and zeaxanthin, are associated with eye health. Zucchini is also naturally gluten-free, making it suitable for gluten-free menus when the remaining ingredients are selected accordingly.
Its versatility is another advantage. Lightly sautéed, steamed, grilled or added to soups and salads, zucchini can contribute colour and variety to everyday meals. As with any ingredient, however, its overall nutritional value depends on portion size, cooking method and the accompanying ingredients.
From subzis to soups: A world of culinary possibilities
Zucchini can slip effortlessly into Indian home cooking. Add it to a colourful vegetable jalfrezi, prepare zucchini kadai masala, or use it in stuffed achari aloo-zucchini cups served with a fragrant korma gravy. A coconut-and-water-chestnut curry with zucchini offers another interesting combination of textures.
For soup lovers, zucchini works beautifully in minestrone, tomato-dhaniya shorba and chilled zucchini-almond soup flavoured with basil or fennel. In continental cooking, sliced or quartered zucchini can be baked with herbs, olives, breadcrumbs, vegetables and cheese.
Those looking for plant-based alternatives can spiralise zucchini into noodle-like strands and toss them with garlic, vegetables, pesto or other sauces. Zucchini can also be incorporated into fritters, cutlets, koftas, tikkis, stuffed parathas, wraps, tacos, savoury pancakes and potato rosti.
For an Indian-inspired twist, try zucchini tava pulao or prepare a refreshing zucchini raita. Lightly sautéed zucchini cubes tempered with mustard seeds, curry leaves, red chillies and fennel can be folded into whisked, seasoned yoghurt with mint. It makes an interesting alternative to the familiar lauki or cucumber raita.
Here are six delicious ways to bring this versatile ingredient to the table.
PAN-TOSSED ZUCCHINI NOODLES
A colourful, crunchy, Asian-inspired bowl with garlic, chillies, vegetables and a creamy peanut-sauce finish.
Ingredients
Green zucchini – 150 g
Yellow zucchini – 150 g
Olive oil – 1 tsp
Butter – 1 tsp
Garlic, chopped – 1 tsp
Ginger, shredded – 1 tsp
Green chillies, slit – 2–3
Red chillies, slit – 2–3
Carrot, shredded – ¼ cup
Green, yellow and red capsicums, shredded – ½ cup
Salt and crushed black pepper – to taste
White vinegar – 2 tsp
Soy sauce – 1 tsp
Red chilli sauce – 2 tsp
Sugar – ¼ tsp
Spring onions, sliced – 3–4
Spring onion greens, chopped – 2–3 tbsp
Peanut butter – 2 tsp, dissolved in ¼ cup warm water
Method
- Wash the zucchini and spiralise it into noodle-like strands. If a spiraliser is unavailable, cut it into fine juliennes.
- Heat the olive oil and butter in a wok or wide frying pan. Add the spring onions, ginger, garlic and red and green chillies. Sauté briefly until fragrant.
- Add the zucchini noodles, carrot and capsicums. Toss over high heat for about a minute to retain their colour and bite.
- Add the vinegar, soy sauce, red chilli sauce, sugar, salt and crushed pepper. Pour in the diluted peanut butter and toss until the vegetables are evenly coated.
- Cook for another 2–4 minutes, adjusting the time to achieve the desired tenderness. Avoid overcooking, as zucchini releases moisture quickly.
- Finish with spring onion greens and serve immediately.
Chef’s tip: Keep the pan hot and avoid overcrowding it. This helps the vegetables retain their texture instead of turning watery.
MINCE-STUFFED ZUCCHINI BAKE
Tender zucchini boats filled with spiced chicken mince and peas, finished with creamy white sauce and bubbling cheese.
Ingredients
For the zucchini
Green or yellow zucchini – 400 g, approximately 3–4 small pieces
Salt – a little, for seasoning
For the stuffing
Oil – 1 tsp
Butter – 1 tsp
Cumin seeds – ½ tsp
Ginger-garlic paste – 1 tsp
Green chillies, chopped – 1 tsp
Onion, finely chopped – 1 small
Chicken mince – 250 g, approximately 1 cup
Boiled green peas – ¼ cup
Salt and pepper – to taste
Red chilli powder – ½ tsp
Mixed herbs – ½ tsp
Chilli flakes – ½ tsp
Coriander powder – 1 tsp
Tomato ketchup – 2 tsp
Red chilli sauce – 1 tsp
Water or stock – up to ½ cup, as needed
White sauce – 1 cup
Grated cheese – 3–4 tbsp
Method
- Preheat the oven to 170°C. Wash the zucchini, trim the ends and cut each piece lengthwise into halves.
- Scoop out the central flesh carefully, leaving a firm shell to create boats. Chop the scooped-out flesh and reserve it for the stuffing. Lightly season the zucchini shells with salt.
- Heat the oil and butter in a pan. Add the cumin seeds, ginger-garlic paste, green chillies and onion. Sauté until the onion softens.
- Add the chicken mince and cook, breaking up any lumps. Stir in the peas, chopped zucchini flesh, salt, pepper, chilli powder, mixed herbs, chilli flakes and coriander powder.
- Add a little water or stock, cover and cook for about 8–10 minutes, or until the chicken mince is thoroughly cooked.
- Stir in the tomato ketchup and red chilli sauce. Cook for a further 2–3 minutes, allowing excess moisture to evaporate. Let the stuffing cool slightly.
- Arrange the zucchini boats in a baking dish and fill them generously with the mince mixture. Spoon white sauce over the top and sprinkle with grated cheese.
- Bake at 170°C for approximately 12–15 minutes, or until the zucchini is tender and the topping is hot and lightly golden. If needed, allow additional baking time for thicker zucchini boats.
- Serve hot with toasted bread or garlic bread.
Chef’s tip: For a crisp, golden finish, briefly place the dish under the grill at the end of baking, keeping a close watch on the cheese.
ZUCCHINI-ALMOND SOUP
A silky, comforting bowl combining the gentle sweetness of zucchini with the delicate nuttiness of almonds and a fragrant herbal finish.
Ingredients
Green zucchini – 150 g, approximately 2 medium-sized pieces, cubed
Oil – 1 tsp
Butter – 1 tsp
Bay leaf – 1
Peppercorns – 3–4
Garlic, chopped – 1 tsp
Onion, chopped – 1 small
Potato, peeled and cubed – 1 medium
Salt and crushed black pepper – to taste
Mixed herbs – ½ tsp
Chilli flakes – ½ tsp
Water or vegetable stock – 3–4 cups
Almond paste – 2 tsp
Fresh cream – 2 tsp
Parsley, chopped – 2 tsp
Optional garnish: Sautéed zucchini cubes, mint or basil leaves, parsley, sunflower seeds or flaxseeds.
Method
- Heat the oil and butter in a saucepan. Add the bay leaf and peppercorns, followed by the garlic and onion. Sauté for about a minute.
- Add the potato and zucchini cubes. Season with salt, crushed pepper, mixed herbs and chilli flakes. Sauté briefly.
- Pour in the water or vegetable stock and bring to a boil. Reduce the heat and simmer for 12–15 minutes, or until the vegetables are tender.
- Remove the bay leaf and allow the mixture to cool slightly. Blend until smooth, adding some cooking liquid if required.
- For an especially velvety texture, strain the soup if desired and return it to the saucepan.
- Stir in the almond paste and fresh cream. Simmer gently for 3–4 minutes, without allowing the soup to boil vigorously.
- Check the seasoning and adjust the consistency with a little stock or water.
- Serve hot, garnished with parsley, sautéed zucchini cubes, fresh herbs or a sprinkling of seeds.
Chef’s tip: For a lighter version, omit the cream and use additional almond paste sparingly for body. A few basil leaves can add a fresh, aromatic note.
MOM-STYLE ZUCCHINI CHICKEN CASSEROLE
Comfort food with a gourmet twist: succulent chicken, tender zucchini and a warmly spiced sauce with a gentle chilli kick.
Ingredients
Green zucchini – 150 g, sliced
Boneless chicken – 200 g, cut into cubes
Oil – 1 tsp
Butter – 1 tsp
Cinnamon – 1-inch piece
Black peppercorns – 4–5
Green cardamom – 1–2 pods
Garlic – 2–3 cloves, chopped
Ginger, chopped – 1 tsp
Onion – 1, sliced
White wine – 2–3 tbsp, optional
Water or chicken stock – 2–3 cups, as required
Maida – 2 tsp
Mixed herbs – ½ tsp
Chilli flakes – ½ tsp
Salt and crushed black pepper – to taste
Red chilli sauce or Schezwan sauce – 2 tbsp
Cornflour – 1–2 tsp, mixed with a little cold water, as needed
Fresh herbs, parsley or spring onion greens – 2 tbsp, for garnish
Method
- Heat the oil in a deep pan. Add the cinnamon, peppercorns and cardamom, allowing their aromas to develop.
- Add the garlic, ginger and sliced onion. Sauté until the onion softens and turns lightly golden.
- Add the chicken cubes, season with salt and pepper, and stir-fry until the exterior is no longer raw.
- Sprinkle in the maida, mixed herbs and chilli flakes. Stir for about a minute to coat the chicken evenly and cook the flour.
- Add the sliced zucchini, white wine if using, and the red chilli or Schezwan sauce. Pour in enough stock or water to create a saucy consistency.
- Cover and simmer for approximately 10–15 minutes, stirring occasionally, until the chicken is thoroughly cooked and the zucchini is tender but not mushy.
- If the sauce needs thickening, add a little cornflour slurry gradually, stirring until the desired consistency is achieved. Simmer briefly.
- Remove the whole spices if preferred, garnish with fresh herbs and serve hot with steamed rice, bread rolls or toasted bread.
Chef’s tip: Add the zucchini after the chicken has begun cooking so that it retains its shape. For a more casserole-like presentation, transfer the prepared mixture to an ovenproof dish, top with a little cheese if desired, and bake briefly until bubbling.
STAR-ANISE-SPICED ZUCCHINI TOSS
An aromatic wok-style creation featuring green and golden zucchini, baby potatoes, fiery sauces and the delicate sweetness of star anise.
Ingredients
Green zucchini – 150 g, approximately 1 medium, sliced
Yellow zucchini – 150 g, approximately 1 medium, sliced
Oil – 1 tsp
Butter – 1 tsp
Star anise – 2
Garlic, sliced – 1 tsp
Ginger, cut into juliennes – 1 tsp
Red chillies, shredded – 2
Green chillies, slit – 2
Spring onions, chopped – 2–3
Baby potatoes – 8–10, boiled and halved or quartered
Salt and crushed black pepper – to taste
Soy sauce – 2 tsp
Mixed herbs – ½ tsp
Chilli flakes – ½ tsp
Red chilli sauce – 2 tsp
Green chilli sauce – 2 tsp
Water or stock – ½ cup
Roasted peanuts, crushed – 2 tbsp
Cornflour – 1–2 tsp, mixed with a little cold water, as needed
Spring onion greens – 2 tbsp, for garnish
Method
- Wash and slice the zucchini, boil the baby potatoes and prepare all the aromatics and sauces before beginning.
- Heat the oil and butter in a wok or wide pan. Add the star anise, garlic, ginger, red and green chillies and spring onions. Sauté for about a minute.
- Add the zucchini and boiled potatoes. Toss over medium-high heat until the vegetables are lightly coated in the aromatic oil.
- Add the soy sauce, red and green chilli sauces, mixed herbs, chilli flakes, salt and pepper. Pour in the water or stock and mix well.
- Cook for 5–7 minutes, stirring occasionally, until the zucchini is just tender and the potatoes have absorbed the flavours.
- Add a little cornflour slurry if a thicker, glossy sauce is desired. Simmer briefly, taking care not to over-thicken the mixture.
- Finish with crushed roasted peanuts and spring onion greens. Serve hot as a starter, side dish or accompaniment to rice or noodles.
Chef’s tip: Star anise has a pronounced liquorice-like aroma, so use it judiciously if you prefer a more delicate flavour. Remove the whole spices before serving if desired.
ZUCCHINI-CHICKPEA CURRY WITH RICE
A fragrant, Thai-inspired coconut curry where tender zucchini, chickpeas and baby potatoes mingle in a creamy, herb-scented sauce.
Ingredients
Green zucchini – 150 g, sliced
Yellow zucchini – 150 g, sliced
Boiled chickpeas – ½ cup
Baby potatoes – 4–5, boiled and halved or quartered
Oil – 1 tsp
Butter – 1 tsp
Lemongrass – 3–4 short pieces
Fresh basil leaves – 8–10
Red or green chillies, slit – 2–3
Galangal or ginger, sliced – 2 tsp
Thai yellow, green or red curry paste – 2 tsp, according to preference
Water or vegetable stock – 1½ cups
Thick coconut milk – 2 cups
Salt – to taste
Sugar – ¼ tsp, optional
Cornflour – 1–2 tsp, mixed with a little cold water, only if required
To serve: Steamed rice, jasmine rice or herbed rice.
Method
- Heat the oil and butter in a saucepan. Add the lemongrass, basil, galangal or ginger, and chillies. Sauté briefly until fragrant.
- Add the Thai curry paste and cook for about a minute, stirring to release its aroma.
- Pour in the water or stock. Add the zucchini, chickpeas and boiled potatoes. Season with salt and a little sugar if desired.
- Simmer for 4–5 minutes, allowing the vegetables to begin absorbing the flavours.
- Stir in the coconut milk and cook gently for another 4–6 minutes, until the zucchini is tender and the curry develops a creamy consistency.
- If the curry needs additional thickening, add a small amount of cornflour slurry and simmer briefly. This step may be unnecessary if the coconut milk is sufficiently thick.
- Taste and adjust the seasoning. Remove the lemongrass pieces before serving if preferred.
- Serve piping hot with steamed rice or fragrant jasmine rice.
Chef’s tip: Choose the curry paste according to your preferred heat level and check its ingredients if preparing a vegetarian or vegan meal. For a fully plant-based version, replace the butter with additional oil and use a suitable vegan curry paste.
A little zucchini creativity goes a long way
From the crunch of pan-tossed noodles to the creamy indulgence of almond soup and the comforting richness of coconut curry, zucchini demonstrates how a simple ingredient can cross culinary boundaries with remarkable ease.
Its mild flavour welcomes bold seasonings, its colour brightens a plate, and its texture adapts to everything from quick weekday meals to more elaborate dinner preparations. Whether you choose to stuff it, spiralise it, bake it or simmer it in a fragrant curry, zucchini offers plenty of scope for culinary imagination.
The next time you spot these glossy green or golden vegetables at the market, bring a few home. With a little creativity and a handful of everyday ingredients, this humble squash can become the star of a truly memorable meal.
Celebrity Master Chef Dr Kaviraj Khialani is a Mumbai-based hotel-restaurant and food consultant. He is specialised in over 33 international cuisines and has quality experience with hotels and airlines as a part of his long journey of over two decades in his chosen field. Chef Kaviraj is a renowned author, academician, food designer, writer and has also been awarded several national awards and global recognitions for his talent & outstanding achievements. Besides having been featured on several food shows on ColorsTV and Star Plus he is a mentor, coach and guide to aspiring to be future chefs and hoteliers of tomorrow.
He can be contacted at twitter: @kaviraj_chef, Mobile: 91 9820939336. Mail: chefkaviraj249@gmail.com