Seasonal Ingredient


Nutritional Info

  • 29 kcal,
  • 2 g protein,
  • 0 g fat,
  • 5 g carbohydrate, and
  • 0.5 g dietary fibre.

If you’re looking for tasty recipes that have your heart health in mind, be sure to take a look at Flora’s selection of healthy recipes.

The courgette is related to the cucumber. It is a fruit of about 20 to 25 cm in length that is used as a culinary vegetable. Because of its neutral taste, it is often combined with other vegetables, herbs and spices to make a meal that is healthy and aimed at improving heart health. An average courgette weighs between 250 and 300 grams.


Home-grown courgettes are sold from March to October, partly from greenhouses and partly from the field in the summer. Courgettes that are cultivated in greenhouses often have slightly less flavour than courgettes from the field. The rest of the year, courgettes are imported.

Courgettes must have unblemished skin and be firm to the touch. The crown must still be attached with a piece of stem. Ideally, courgettes should be used within a few days of purchase.

Rinse the courgettes before use. Trim off the stem end and the tip. Courgettes do not need to be peeled and the soft white seeds are edible.

The best way to prepare a courgette is to use it in a stir-fry or stew. Courgettes that are carefully filled with rice, couscous or mince are also delicious.

  • Courgette works very well with peppers, aubergine, mushrooms, onions and garlic in lasagne and pasta dishes.
  • Grill some courgette slices in a grill pan, add some Italian herbs and sprinkle over some oil.
  • Try putting some courgette slices on a pizza as a topping or in savoury pie filling.
  • Courgettes are also an ideal ingredient for soup.

Preparation time

  • Sautéing: approx. 5 to 7 minutes
  • Stir-frying: approx. 5 minutes
  • Grilling: approx. 3 minutes on each side

Courgettes should not be stored in the refrigerator. They will keep for about one week if they are stored in a cool place (12-15 °C).

Use about 250 g of courgette per person for optimal nutritional value.

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