Zucchini Main Dishes: Delicious & Easy Recipes for a Summer Feast
Zucchini, also known as courgette, is a versatile and abundant summer squash that’s a joy to cook with. Its mild flavor makes it a blank canvas, ready to absorb any seasoning or sauce you throw its way. While often relegated to side dish status, zucchini deserves the spotlight as a star ingredient in flavorful and satisfying main courses. This post is dedicated to showcasing the incredible potential of zucchini in main dishes, offering a collection of diverse recipes, from comforting baked casseroles to vibrant stir-fries and hearty pasta dishes. So, ditch the zucchini bread for a night and explore the world of delicious zucchini main dishes!
## Why Zucchini is a Main Dish MVP
Before diving into the recipes, let’s appreciate why zucchini is a fantastic choice for main courses:
* **Nutritious:** Zucchini is packed with vitamins, minerals, and antioxidants. It’s a good source of Vitamin C, potassium, and fiber, contributing to overall health and well-being.
* **Low in Calories:** If you’re watching your calorie intake, zucchini is a great option. It’s low in calories and carbohydrates, making it a filling and healthy choice.
* **Versatile Flavor:** As mentioned earlier, zucchini’s mild flavor allows it to blend seamlessly with various cuisines and flavor profiles. It pairs well with Italian, Mediterranean, Asian, and Southwestern ingredients.
* **Easy to Cook:** Zucchini cooks quickly and easily, whether you’re grilling, baking, sautéing, or stir-frying.
* **Abundant and Affordable:** Especially during the summer months, zucchini is readily available at farmers’ markets and grocery stores, and it’s often quite affordable.
## Zucchini Main Dish Recipes: A Culinary Adventure
Here are some delectable zucchini main dish recipes to inspire your next culinary creation. Each recipe includes detailed instructions, helpful tips, and variations to suit your preferences.
### 1. Zucchini and Ricotta Stuffed Shells
This vegetarian delight is a comforting and flavorful dish that’s perfect for a weeknight dinner or a weekend gathering.
**Ingredients:**
* 1 pound jumbo pasta shells
* 2 tablespoons olive oil
* 1 medium onion, chopped
* 2 cloves garlic, minced
* 2 medium zucchini, grated
* 1 (15 ounce) container ricotta cheese
* 1/2 cup grated Parmesan cheese
* 1 egg, lightly beaten
* 1/4 cup chopped fresh basil
* Salt and pepper to taste
* 2 cups marinara sauce
* 1 cup shredded mozzarella cheese
**Instructions:**
1. **Cook the Pasta:** Preheat oven to 375°F (190°C). Cook the jumbo shells according to package directions until al dente. Drain and set aside.
2. **Prepare the Filling:** Heat olive oil in a large skillet over medium heat. Add onion and cook until softened, about 5 minutes. Add garlic and cook for another minute until fragrant.
3. **Sauté the Zucchini:** Add the grated zucchini to the skillet and cook until softened, about 5-7 minutes. Season with salt and pepper.
4. **Combine Filling Ingredients:** In a large bowl, combine the ricotta cheese, Parmesan cheese, egg, basil, and the cooked zucchini mixture. Season with salt and pepper to taste. Mix well.
5. **Stuff the Shells:** Spread a thin layer of marinara sauce in the bottom of a 9×13 inch baking dish. Fill each cooked pasta shell with the ricotta mixture and arrange them in the baking dish.
6. **Top with Sauce and Cheese:** Pour the remaining marinara sauce over the stuffed shells and sprinkle with mozzarella cheese.
7. **Bake:** Bake in the preheated oven for 20-25 minutes, or until the cheese is melted and bubbly and the sauce is heated through.
8. **Serve:** Let cool slightly before serving. Garnish with fresh basil, if desired.
**Tips and Variations:**
* **Add Protein:** For a non-vegetarian option, add cooked ground beef, Italian sausage, or shredded chicken to the zucchini mixture.
* **Spice it Up:** Add a pinch of red pepper flakes to the filling for a touch of heat.
* **Use Different Cheese:** Substitute provolone, Fontina, or a blend of Italian cheeses for the mozzarella.
* **Homemade Marinara:** Use your favorite homemade marinara sauce for a richer flavor.
### 2. Zucchini Noodles with Pesto and Shrimp
This light and refreshing dish is a healthy and flavorful alternative to traditional pasta. The vibrant pesto and succulent shrimp perfectly complement the mild zucchini noodles.
**Ingredients:**
* 2 medium zucchini, spiralized into noodles
* 1 pound large shrimp, peeled and deveined
* 2 tablespoons olive oil
* 2 cloves garlic, minced
* 1/4 cup pesto (homemade or store-bought)
* 1/4 cup grated Parmesan cheese
* Salt and pepper to taste
* Cherry tomatoes, halved (optional garnish)
* Pine nuts, toasted (optional garnish)
**Instructions:**
1. **Prepare the Shrimp:** Heat olive oil in a large skillet over medium heat. Add garlic and cook for about 30 seconds until fragrant. Add the shrimp and cook until pink and opaque, about 3-5 minutes, flipping halfway through.
2. **Sauté the Zucchini Noodles:** Add the zucchini noodles to the skillet with the shrimp. Cook for 2-3 minutes, just until slightly softened. Be careful not to overcook them, as they can become watery.
3. **Add Pesto and Parmesan:** Stir in the pesto and Parmesan cheese. Season with salt and pepper to taste. Toss to combine.
4. **Serve:** Serve immediately. Garnish with halved cherry tomatoes and toasted pine nuts, if desired.
**Tips and Variations:**
* **Different Protein:** Substitute chicken, scallops, or tofu for the shrimp.
* **Homemade Pesto:** For the best flavor, use homemade pesto. It’s surprisingly easy to make!
* **Add Vegetables:** Add other vegetables like bell peppers, mushrooms, or spinach to the dish.
* **Lemon Juice:** A squeeze of fresh lemon juice brightens the flavors.
* **Nut-Free Pesto:** Use sunflower seeds or pumpkin seeds instead of pine nuts in your pesto.
### 3. Zucchini and Corn Fritters with Chipotle Aioli
These crispy and flavorful fritters are a delightful main course or appetizer. The sweetness of the corn and zucchini is balanced by the spicy chipotle aioli.
**Ingredients (Fritters):**
* 2 medium zucchini, grated
* 1 cup corn kernels (fresh or frozen)
* 1/2 cup all-purpose flour
* 1/4 cup grated Parmesan cheese
* 1 egg, lightly beaten
* 1/4 cup chopped fresh cilantro
* 1/4 teaspoon salt
* 1/4 teaspoon black pepper
* Vegetable oil, for frying
**Ingredients (Chipotle Aioli):**
* 1/2 cup mayonnaise
* 1 tablespoon chipotle peppers in adobo sauce, minced
* 1 teaspoon lime juice
* 1/4 teaspoon garlic powder
**Instructions (Fritters):**
1. **Prepare the Zucchini:** Place the grated zucchini in a colander and sprinkle with salt. Let it sit for 15-20 minutes to drain excess moisture. Squeeze out as much liquid as possible using your hands or a clean kitchen towel.
2. **Combine Ingredients:** In a large bowl, combine the drained zucchini, corn kernels, flour, Parmesan cheese, egg, cilantro, salt, and pepper. Mix well.
3. **Heat the Oil:** Heat about 1/2 inch of vegetable oil in a large skillet over medium heat.
4. **Fry the Fritters:** Drop spoonfuls of the zucchini mixture into the hot oil, being careful not to overcrowd the pan. Flatten the fritters slightly with a spatula.
5. **Cook Until Golden Brown:** Cook for 2-3 minutes per side, or until golden brown and cooked through.
6. **Drain on Paper Towels:** Remove the fritters from the skillet and place them on paper towels to drain excess oil.
**Instructions (Chipotle Aioli):**
1. **Combine Ingredients:** In a small bowl, whisk together the mayonnaise, minced chipotle peppers, lime juice, and garlic powder.
2. **Serve:** Serve the zucchini and corn fritters warm with the chipotle aioli.
**Tips and Variations:**
* **Add Spice:** Add a pinch of cayenne pepper to the fritter batter for extra heat.
* **Different Herbs:** Use dill, parsley, or chives instead of cilantro.
* **Baking Option:** For a healthier option, bake the fritters in a preheated oven at 400°F (200°C) for 15-20 minutes, flipping halfway through.
* **Serve with Salsa:** Serve the fritters with your favorite salsa or guacamole.
### 4. Zucchini and Chickpea Curry
This vegan and gluten-free curry is a flavorful and satisfying main course. The combination of zucchini, chickpeas, and aromatic spices creates a warm and comforting dish.
**Ingredients:**
* 2 tablespoons olive oil
* 1 medium onion, chopped
* 2 cloves garlic, minced
* 1 inch ginger, grated
* 1 teaspoon ground cumin
* 1 teaspoon ground coriander
* 1/2 teaspoon turmeric powder
* 1/4 teaspoon cayenne pepper (optional)
* 1 (14.5 ounce) can diced tomatoes, undrained
* 1 (15 ounce) can chickpeas, drained and rinsed
* 2 medium zucchini, chopped
* 1 cup vegetable broth
* 1/2 cup coconut milk
* Salt and pepper to taste
* Fresh cilantro, chopped (for garnish)
* Cooked rice or naan bread, for serving
**Instructions:**
1. **Sauté Aromatics:** Heat olive oil in a large pot or Dutch oven over medium heat. Add onion and cook until softened, about 5 minutes. Add garlic and ginger and cook for another minute until fragrant.
2. **Add Spices:** Stir in the cumin, coriander, turmeric, and cayenne pepper (if using). Cook for 1 minute, stirring constantly, until fragrant.
3. **Add Tomatoes and Chickpeas:** Add the diced tomatoes (with their juice) and chickpeas to the pot. Bring to a simmer.
4. **Add Zucchini and Broth:** Add the chopped zucchini and vegetable broth. Bring to a simmer, then reduce heat and cover. Cook for 15-20 minutes, or until the zucchini is tender.
5. **Stir in Coconut Milk:** Stir in the coconut milk and season with salt and pepper to taste. Heat through.
6. **Serve:** Serve hot over cooked rice or with naan bread. Garnish with fresh cilantro.
**Tips and Variations:**
* **Add Vegetables:** Add other vegetables like bell peppers, spinach, or cauliflower to the curry.
* **Adjust Spice Level:** Adjust the amount of cayenne pepper to your preference.
* **Use Different Legumes:** Substitute lentils or kidney beans for the chickpeas.
* **Lime Juice:** A squeeze of lime juice brightens the flavors.
* **Serve with Yogurt:** Serve with a dollop of plain yogurt or vegan yogurt for a cooling effect.
### 5. Grilled Zucchini and Halloumi Skewers with Lemon-Herb Marinade
These vibrant and flavorful skewers are perfect for a summer barbecue or a light and healthy meal. The grilled zucchini and salty halloumi cheese are a delicious combination.
**Ingredients:**
* 2 medium zucchini, cut into 1-inch cubes
* 8 ounces halloumi cheese, cut into 1-inch cubes
* 1/4 cup olive oil
* 2 tablespoons lemon juice
* 1 tablespoon chopped fresh oregano
* 1 tablespoon chopped fresh thyme
* 1 clove garlic, minced
* Salt and pepper to taste
* Wooden skewers, soaked in water for 30 minutes
**Instructions:**
1. **Prepare the Marinade:** In a medium bowl, whisk together the olive oil, lemon juice, oregano, thyme, garlic, salt, and pepper.
2. **Marinate Zucchini and Halloumi:** Add the zucchini and halloumi cubes to the marinade and toss to coat. Let marinate for at least 30 minutes, or up to 2 hours, in the refrigerator.
3. **Preheat Grill:** Preheat your grill to medium heat.
4. **Assemble Skewers:** Thread the zucchini and halloumi cubes onto the soaked wooden skewers, alternating between the two.
5. **Grill the Skewers:** Grill the skewers for 8-10 minutes, turning occasionally, until the zucchini is tender and the halloumi is golden brown and slightly softened.
6. **Serve:** Serve immediately. Garnish with fresh herbs, if desired.
**Tips and Variations:**
* **Add Vegetables:** Add other vegetables like cherry tomatoes, bell peppers, or red onion to the skewers.
* **Different Cheese:** Use feta cheese or paneer instead of halloumi.
* **Spice it Up:** Add a pinch of red pepper flakes to the marinade for a touch of heat.
* **Balsamic Glaze:** Drizzle with balsamic glaze before serving.
* **Serve with Quinoa:** Serve the skewers with a side of quinoa or couscous for a complete meal.
### 6. Zucchini Lasagna (Low-Carb)
This lasagna skips the pasta sheets and uses thinly sliced zucchini as a healthy and delicious substitute. It’s a great way to enjoy the classic comfort food without the extra carbs.
**Ingredients:**
* 3 medium zucchini, thinly sliced lengthwise (about 1/8 inch thick)
* 1 tablespoon olive oil
* 1 pound ground beef or Italian sausage
* 1 medium onion, chopped
* 2 cloves garlic, minced
* 1 (28 ounce) can crushed tomatoes
* 1 (15 ounce) can tomato sauce
* 1 teaspoon dried oregano
* 1/2 teaspoon dried basil
* Salt and pepper to taste
* 1 (15 ounce) container ricotta cheese
* 1 egg, lightly beaten
* 1/4 cup grated Parmesan cheese
* 2 cups shredded mozzarella cheese
**Instructions:**
1. **Prepare the Zucchini:** Preheat oven to 375°F (190°C). Lightly salt the zucchini slices and place them on paper towels to drain excess moisture for about 30 minutes.
2. **Brown the Meat:** Heat olive oil in a large skillet over medium heat. Add ground beef or sausage and cook until browned, breaking it up with a spoon. Drain off any excess grease.
3. **Sauté Aromatics:** Add onion and garlic to the skillet and cook until softened, about 5 minutes.
4. **Add Tomatoes and Seasonings:** Stir in the crushed tomatoes, tomato sauce, oregano, basil, salt, and pepper. Bring to a simmer and cook for 15-20 minutes, stirring occasionally.
5. **Prepare Ricotta Mixture:** In a medium bowl, combine the ricotta cheese, egg, and Parmesan cheese. Mix well.
6. **Assemble the Lasagna:** Spread a thin layer of meat sauce in the bottom of a 9×13 inch baking dish. Layer zucchini slices over the sauce, overlapping slightly.
7. **Layer Ingredients:** Spread half of the ricotta mixture over the zucchini, followed by half of the mozzarella cheese. Repeat layers: meat sauce, zucchini, ricotta mixture, and mozzarella cheese.
8. **Top with Remaining Cheese:** Top with the remaining mozzarella cheese.
9. **Bake:** Bake in the preheated oven for 30-35 minutes, or until the cheese is melted and bubbly and the lasagna is heated through.
10. **Let Rest:** Let cool for 10-15 minutes before serving.
**Tips and Variations:**
* **Add Vegetables:** Add sliced mushrooms, spinach, or bell peppers to the meat sauce.
* **Use Different Cheese:** Substitute provolone or Fontina cheese for the mozzarella.
* **Vegetarian Option:** Omit the meat and add more vegetables to the sauce, such as eggplant or mushrooms.
* **Spice it Up:** Add a pinch of red pepper flakes to the meat sauce for a touch of heat.
### 7. Zucchini and Black Bean Burgers
These veggie burgers are packed with flavor and nutrients. They’re a great alternative to traditional beef burgers and are perfect for a vegetarian or vegan meal.
**Ingredients:**
* 1 tablespoon olive oil
* 1 medium onion, chopped
* 2 cloves garlic, minced
* 1 medium zucchini, grated
* 1 (15 ounce) can black beans, drained and rinsed
* 1/2 cup cooked brown rice
* 1/4 cup rolled oats
* 1/4 cup chopped fresh cilantro
* 1 tablespoon chili powder
* 1 teaspoon cumin
* 1/2 teaspoon salt
* 1/4 teaspoon black pepper
* Burger buns
* Toppings of your choice (lettuce, tomato, onion, avocado, salsa, etc.)
**Instructions:**
1. **Sauté Aromatics:** Heat olive oil in a large skillet over medium heat. Add onion and cook until softened, about 5 minutes. Add garlic and cook for another minute until fragrant.
2. **Sauté Zucchini:** Add the grated zucchini to the skillet and cook until softened, about 5-7 minutes. Remove from heat and let cool slightly.
3. **Mash Black Beans:** In a large bowl, mash the black beans with a fork or potato masher until mostly smooth, but still with some texture.
4. **Combine Ingredients:** Add the sautéed zucchini mixture, brown rice, rolled oats, cilantro, chili powder, cumin, salt, and pepper to the mashed black beans. Mix well to combine.
5. **Form Patties:** Form the mixture into 4-6 patties.
6. **Cook the Burgers:** You can cook the burgers in a skillet, on a grill, or in the oven.
* **Skillet:** Heat a little oil in a skillet over medium heat. Cook the burgers for 5-7 minutes per side, or until golden brown and heated through.
* **Grill:** Grill the burgers over medium heat for 5-7 minutes per side, or until heated through.
* **Oven:** Bake the burgers on a baking sheet in a preheated oven at 375°F (190°C) for 20-25 minutes, flipping halfway through.
7. **Serve:** Serve the zucchini and black bean burgers on burger buns with your favorite toppings.
**Tips and Variations:**
* **Add Spice:** Add a chopped jalapeño pepper or a pinch of cayenne pepper to the burger mixture for extra heat.
* **Binders:** If the mixture is too wet, add more rolled oats or breadcrumbs. If it’s too dry, add a little water or vegetable broth.
* **Vegan Option:** Make sure your burger buns and toppings are vegan.
* **Add Vegetables:** Add other vegetables like corn, bell peppers, or carrots to the burger mixture.
* **Serve with Sauce:** Serve with your favorite burger sauce, such as BBQ sauce, sriracha mayo, or a vegan aioli.
## Tips for Cooking with Zucchini
* **Don’t Overcook:** Zucchini cooks quickly, so be careful not to overcook it, or it will become mushy.
* **Remove Excess Moisture:** Zucchini has a high water content. Grating or slicing it and salting it beforehand helps to draw out excess moisture, preventing your dishes from becoming watery. Press it with paper towels to remove more moisture after salting.
* **Choose the Right Size:** Smaller zucchini tend to be more tender and have fewer seeds. Larger zucchini can be used, but you may want to remove the seeds before cooking.
* **Store Properly:** Store zucchini in the refrigerator for up to a week. Do not wash it until you are ready to use it.
* **Enjoy the Flowers:** Zucchini blossoms are edible and delicious! They can be stuffed, fried, or added to salads.
## Conclusion
Zucchini is a truly remarkable vegetable that deserves a place of honor on your dinner table. These recipes are just a starting point for exploring the endless possibilities of zucchini in main dishes. So, get creative, experiment with different flavors, and enjoy the delicious and healthy bounty of summer!