Yummy Zucchini Recipes, Serving Ideas, and Food Tips

whole zucchini, slices, leaf, stalk, and blossom

 

Zucchini/courgette is a mild tasting summer squash. It’s botanically a fruit, but treated as a vegetable in the culinary world. It is harvested when the seeds and skin (epicarp) are still soft and edible.

Zucchini seeds contain many types of phytonutrients that help fight inflammation and oxidative stress. The edible top (or crown) of a zucchini can be used in cooking. It is flavorful and versatile, offering a way to minimize food waste and enjoy a unique part of the vegetable. 

See "Health and Nutrition Benefits of Zucchini" for more. 

Tip 1: Much of zucchini’s antioxidant content is found within zucchini’s skin, so it’s a good idea not to peel your squash. Scrape the skin instead. Please see the section about zucchini in the post "Three Green Summer Veggie Superstars," to learn more about zucchini. 

Tip 2: Select zucchini that has bright green firm skin and moist light yellow flesh. Those are the ones that have a mild taste and are rich in fiber and nutrients.

Without further ado, look below for recipes, prep tips, and serving ideas that feature ZUCCHINI! 

"Awesome Vegan Zucchini Lasagna" is an original recipe from me, Nancy Andres. Although the lasagna is low-carb and gluten free, it's colorful, hearty, and delicious. 

Here's how to slice zucchini for the recipe...

This is zucchini lasagna, when it's ready to be put into the oven.

vegan zucchini lasagna is high protein as well as flavor

Another great way to serve zucchini is by grating or slicing raw zucchini pieces into a salad for good health and crunch.

dish of red-skinned potato salad with zucchini, scallions, parsley, and seasoning

Add zucchini to ratatouille, a dish that combines zucchini with eggplant, tomatoes, and other summer veggies. 

For a simple yet flavorful taste treat, munch on lightly steamed zucchini that has a splash of balsamic vinegar or drizzle of olive oil on top.

Assemble slices of a medium zucchini, 1 small can (14.5-15.5 oz.) of drained and rinsed great northern or other white bean, a small can of tomato sauce or 4 roma tomatoes chopped well, chopped onion, 3 cloves of chopped garlic, 2 cups greens (I used baby kale-other options include spinach, chard, mixed greens, or collards) and combine for a simple sauté.

1 medium zucchini sliced, 1 small can great northern beans, 1 small can tomato sauce, 2 cups baby kale, seasoning, and parsley garnish for this simple zucchini sauté

 

Cadry at Cadry's Kitchen graciously contributed her recipe for squash blossoms. Here's a link to this mouth-watering recipe, "FriedSquash Blossoms with Cashew Cheese (vegan)."

 

Squash Blossom Recipe and Photo from Cadry Nelson from Cadry's Kitchen

These stuffed squash blossoms are fried envelopes of warm cashew cheese. What’s not to love?

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Do you enjoy eating zucchini and which ways do you like to prepare and serve it?

Please comment below.

I love to learn new things from my readers and respond to questions. I appreciate every comment and welcome feedback.

Please do not put links in comments, as they 

will not be published that way. 

If you like what you see, why not comment and share on social media with a link back to this post?

Delighted to be the featured blogger at the Aug 22, 2025 edition of Weekend Traffic Jam Reboot. Thanks a million Melynda for selecting me and my blog Colors 4 Health. I'm so excited and honored. 

Here's the Link

Please say hello by commenting. Let me know if there are any of my plant-based foods or recipes you liked reading about or want me to post in the future. Are you curious about ways to promote a healthier lifestyle? Do you want to know which colors are healing, calming, stimulating, and joy inducing? I'll do my best to answer questions, hear your feedback, and fill your requests!

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Why Chickpeas are Versatile, Delicious, and Healthy

organic chickpea tossed salad with fresh red pepper, onion, sprouts, and miso ginger dressing

 

It's summertime and daily living can be easy. Discover "Why Chickpeas are Versatile, Delicious, and Healthy," and are an ideal plant-based ingredient to feature in simple summer meals.

I've chosen the best tips, time saving ideas, and flavorful recipes out of the many I've gathered, selecting ones that are particularly enticing as well as healthy. Each helps keep summer meal planning as carefree as possible.

 

 

 

 

The name chickpea comes from the Latin word cicer, referring to the plant family of legumes, Fabaceae. They are also known by the popular Spanish-derived name, garbanzo beans.

Chickpeas are most commonly tan or beige when dried or canned. Research indicates chickpeas can be other colors, including green, brown, black, and even red, depending on the variety and stage of maturity. Freshly harvested chickpeas, before they are dried, are bright green.

presoaked dried chickpeas and fresh veggies simmering on stove top

Chickpeas are versatile, as they have a mild flavor and are an excellent source of plant protein, fiber, and nutrients. Their texture is adaptable and makes them a satisfying addition to everything from salads and soups to snacks.

cooked organic chickpea dish with edamame, red pepper, onion, garlic, carrots, lemon juice, and herb seasonings

Cooking dried chickpeas is easy. To reduce cooking time, soak beans overnight in clean cool water (using enough water to cover all the beans). Rinse in cool clean water and stick chickpeas in a pot on the stove to cook. 

Plan to reserve at least 35-90 minutes of "at home time" to oversee the beans cooking, as they simmer in a pot on the stove top. 

For faster cooking time, use an Instant Pot. 

Using dried chickpeas in a recipe is more economical than using canned ones, so weigh your options. You may need or want to watch how much you spend on food, or may be short on time. Personally speaking, I use both kinds of chickpeas and like having both options. 

Dried chickpeas can be seasoned according to personal preferences. Canned ones are ready to eat, and can be thoroughly rinsed, if they are too salty. 

Chickpeas also come frozen, so look for this product in the frozen vegetable aisle of many good supermarkets.

Chickpea recipes are popular all over the world. See sample recipes from many countries by looking below. 

In India and Italy, chickpeas are turned into flour and made into various fritters, like vegetable pakoras (India) and panelle (Italy). 

Chickpea flour also makes excellent gluten-free flatbreads, and many cuisines make their own version — like the French socca or the Ligurian (Italy) farinata.

Fun Tip: For a tasty treat, season two cups of cooked chickpeas with sweet or savory spices and herbs you enjoy the most.  Then roast chickpeas in the oven for a crispy, crunchy, addictive (but healthy) snack . 

One of the most popular ways to eat chickpeas is as the star of a creamy, luscious Mediterranean/Middle Eastern food/dip called hummus. See "How to Make Scrumptious Hummus, a Recipe Roundup" for several creative variations.

creamy chickpea hummus and tomato platter

 Another colorful recipe that features chickpeas is chickpea salad. Read "How to Make Superb Vegan Chickpea Salad" for details.

superb vegan chickpea salad sandwich on whole grain bread

An additional way to eat this bean powerhouse is to Make the Best Tomato Gazpacho Soup and add home cooked or canned chickpeas to increase the amount of protein and fiber in it. Altering the original recipe is simple and healthful.

 

chilled tomato gazpacho soup with chickpeas

Do you eat chickpeas often and what's your favorite recipe that features them? 

Are you willing to check out some of the recipes mentioned in this post?

Please comment below. I appreciate every comment, but will not be able to publish those that contain links.

If you like what you see, share on social media and credit Nancy Andres at www.colors4health.com please.

 

Thanks so much for the visit and please

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Delicious Oil Free Vegan Miso and Ginger Dressing or Sauce

 

I enjoy eating light, attractive-looking salads, main courses, and veggie dishes made without any oil. Light meals are especially appealing to me during warmer months. 

I'm excited and delighted to reveal my simple (5 minute prep time) recipe for Delicious Oil Free Vegan Miso and Ginger Dressing or Sauce. I encourage you to try it. I'm sure you'll be more than satisfied.

Keep on reading to see the recipe. It perks up salads, slaws, and grain or power bowls and enhances the taste of steamed, sautéed, or roasted veggies. In fact, this simple to prepare condiment adds zing to even the most basic dish.

Delicious Oil Free Vegan Miso and 

Ginger Dressing or Sauce 

 

Ingredients:
 
 
2 T light miso paste (I used white miso because it's the lightest, sweetest variety). Look for miso paste in the refrigerated case in the market

2 T unseasoned rice vinegar or fresh squeezed lemon or lime juice

2 T water or veg broth or more if desired

1 T pure maple syrup or other sweetener of choice

½ T fresh peeled and grated ginger

2 fresh peeled grated garlic cloves

1 T low sodium gluten-free tamari or 1 T Bragg Liquid Aminos

salt and fresh ground black or red pepper to taste (you may not want to add salt as miso paste is a salty ingredient with 634 mg per T)

lemon juice, salt, pepper, water, grated garlic, maple syrup, Bragg Liquid Aminos, grated ginger, white miso paste

What to Do:

1. For a salad dressing, place all ingredients into the bowl of a blender and process until smooth. If you like your salad dressing to be thin... add a few extra drops of liquid (use water, veg broth, or fruit juice). Taste and correct seasonings. An alternative preparation method is to use a whisk and blend until ingredients are thoroughly blended. 

When you use this combo as a sauce, adjust the liquid, depending on whether you want the sauce to be light or thicker. 

tossed green salad with lettuce, carrot, broccoli, snap peas, cashews, onion and miso ginger salad dressing

2. Blend sauce into an Asian themed noodle and veggie dish (pictured below). Use it to garnish soup, top steamed, sautéed, or roasted vegetables, and mix into quinoa, rice, or pasta dishes. Don't be afraid to add it to a conventional casserole or stew to make it taste delish.

Here are additional ways to use this mouth-watering dressing /sauce: combine with  slivered almonds and broccoli florets, pour over steamed bok choy or edamame, toss with small chunks of grilled tofu or tempeh, mix with lentils or other legumes or beans. If you choose, add one or more additional spices or herbs like cilantro, basil, oregano, etc.

Sprinkle miso and ginger dressing onto leafy greens with daikon radish, clementine or orange segments, sliced water chestnuts, snap peas, bean sprouts, shredded carrots or zucchini, celery, onion, and/or scallions.  

Refrigerate leftover dressing in a tightly sealed container, and use within a day or two for best taste.


 I appreciate food made with oil free dressings and sauces, and am mindful about cutting out empty calories. I want my fat-calories to come from whole food plant-based sources including avocados, tofu and tempeh, olives, and nuts and seeds, rather than oils. 

Are you familiar with miso paste and do you have experience adding it to draw out the umami flavors in food? Did you know miso paste is a fermented food and good for gut health.

Are you willing to check out a recipe that adds depth and rich flavor to salads and other foods?

Please comment below. I appreciate every comment, but will not be able to publish those that contain links.

If you like what you see, share on social media and credit Nancy Andres at www.colors4health.com.

 

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