Mint and vinegar marinated zucchini: a fresh way to upgrade a simple veggie.

If you think zucchini is bland, try this marinated version and you’ll definitely fall in love with it. I personally love zucchini, even though some consider it a very bland vegetable. Where I live there is a specific type of zucchini called “romanesca” (from Rome).  This zucchini is usually smaller and tastes definitely better than the average dark green zucchini you find in the supermarket.

Key Ingredients

• Zucchini: You can prepare this recipe with any type of zucchini you can find but if you get organic it would be certainly better. If you can find the “romanesca” variety you’ll also be able to tell the difference. In the end, however, the recipe will always come out great! so do not worry too much and try to buy the best quality zucchini you can afford.
• Vinegar: you can use regular vinegar or balsamic vinegar if you want a more complex taste.
• Mint: if you have fresh it’s best, however, dried mint works perfectly too. The mint gives this dish a very fresh taste, you can however use basil or a mix of mint and basil.
• Oil: as usual the oil  you use makes the difference in the final taste. Extra virgin olive oil is best, however, many people cannot find it or find it too expensive. Both issues can be easily solved however.
  Cannot find olive oil: if you cannot find it you can use a good quality vegetable oil, but the taste will be a bit dull.
  Olive oil is too expensive: if you think olive oil is too expensive, think again. First you will need less if your oil is a good quality one, so even if a bottle may cost more a little goes a very long way.Try on line on in Italian food store like Eataly. Prices vary from affordable to very expensive and if you buy in bulk you usually save some money. You could also try to contact directly some producers in the Med. Many nowadays can ship overseas and the price would certainly be more convenient.

Fried or grilled

You can prepare this recipe either with fried or grilled zucchini. Both are really good, but the final taste will be just a bit different. When you shallow fry the zucchini, the surface becomes  a bit more crunchy in some spots and the texture varies slightly.

Frying also adds some more fats to the recipe whereas a the grilled version will be definitely lighter. The grilled zucchini also gives a mild smokey flavor to the dish. the way to cook it is up to your personal taste.

Health benefits

Zucchini is great for our health, not only it’s rich in fiber, but contains also vitamins and minerals.

• Vitamins: zucchini contains vitamins B6, that is a great help in regulating blood sugar, but also Vitamin A.
• Fibers: fibers are crucial for a good digestion and to keep the microbiome healthy.
• Minerals: potassium, phosphorous, iron and calcium can be found in zucchini. In particular zucchini is a valuable source of potassium, with its 264mg per 100gr. Minerals are important for our health and to keep our body active.
• Folate: we already touch on the importance of folic acid in the zucchini parmigiana recipe. Folate is especially important for pregnant women, since it helps in regulating the growth and functioning of our cells.

Ingredients for making marinated zucchini

• 3 large zucchini
• 2 tablespoons extra virgin olive oil + 1 tablespoon to shallow fry
• salt
• 1 tablespoon balsamic vinegar
• 1 garlic clove, sliced
• mint

Optional ingredients

• shallots or spring onions
• basil
• rosemary
• oregano
• chilli flakes

Method

Step 1
Wash the zucchini well and pat it dry. Slice into 5mm think slices.

Step 2
Prepare the marinade by mixing the oil, balsamic vinegar and salt. Then add the garlic and chopped mint. You can use powdered garlic instead of fresh. Works perfectly and you won’t find garlic pieces in your zucchini.
If you want you can add chili flakes or other herbs like rosemary, spring onions finely sliced, thyme or oregano.

Step 3
Heat a large pan with a tablespoon of oil and shallow fry the zucchini until slightly golden brown. You can also deep fry the zucchini or spread the slices onto a baking sheet and cook at 180° (375F) for 20/25 minutes.

Step 3
Once the zucchini slices are cooked, put them into the marinade and let it cool.

Marinated vegetables should be set aside to rest for at least 3/4 hours to develop the best taste. However you can eat it freshly made and they’ll taste good as well.

This marinated zucchini will keep in the fridge for up to 10 days in an airtight container.