Vegetable Basics: Zucchini

Zucchini is a soft, mild squash that is rich in vitamin C, potassium, and fiber, and can be enjoyed raw or cooked in many ways.

How to Select

• Look for small to medium zucchini, about 6 to 8 inches long, that are firm with shiny, unblemished skin.
• Avoid oversized or spongy zucchini, which may be watery or tough.

How to Store

• Store unwashed zucchini in the crisper drawer for up to 5 to 7 days in a loose plastic or produce bag.
• Avoid sealing tightly. Zucchini needs some airflow.

Prep Before Cooking

• Rinse and trim off the stem and blossom ends.
• Slice, dice, shred, or spiralize into noodles depending on your recipe.
• No need to peel. The tender skin is full of fiber.

Easy Ways to Prepare

• Sauté: Slice or dice and cook in oil for 5 to 7 minutes until soft.
• Roast: Toss in oil and bake at 400°F for 15 to 20 minutes, flipping once.
• Grill: Cut into thick slices, brush with oil, and grill 3 to 4 minutes per side.
• Steam or boil: Cook chopped zucchini for 3 to 5 minutes until tender.
• Use for baking: Shred or chop into breads, muffins, or casseroles.

Ideas for Using Raw Zucchini

• Shred into salads or slaws
• Slice thin and marinate for a raw veggie side
• Use in wraps or sandwiches

Ideas for Using Cooked Zucchini

• Pasta or noodle dishes
• Stir-fries
• Quesadillas or tacos
• Veggie fritters or patties

Waste Less Tip

Add leftover zucchini to vegetable soup, blend it into pasta sauce, stir it into casseroles or egg dishes, or freeze shredded zucchini for baking later.