ErbologyVeganWe think of this as a plant-based - or, rather, plant-enhanced - version of the classic Greek mezze called tzatziki. However, in this dish the sturdier textures of courgette stand in for the coolness of cucumber. Further, the slight aniseed of dill stands up to courgettes with suitable astringency, but you could also try the mint that is usual in tzatziki. Moreover, taking your cues from this comparison, why not make a double batch. Store one batch in the fridge to accompany a tempeh kebab. Or, you could make a full contemporary mezze spread to enjoy with your Erbology Personalised Crackers.
A bowl of pungent olives and sliced pickled lemons
Greek salad of tomatoes and cucumber
A veritable feast! Certainly, fresh fruit and dark chocolate after, we would say...
The capable courgette
The poor old courgette. That is to say, it's not as essential and basic as vegetables like potatoes, onions, and carrots, which form the mainstay of many classic dishes and soup bases the world over. However, it's not as trendy as your kales, beets and avocado, even with spiralising potential. So, let's give the courgette some real attention and love, shall we? Firstly, an unsexy but quite interesting fact, at least if you get as excited about your food and gardens as we do. The courgette (actually classified as a fruit) is just a thin-skinned, smaller version of those huge marrows which everyone who gardens in the United Kingdom seems to end up growing too many of. So if you have courgettes in your garden, pick them right quick - and eat them right quick. After all, although courgettes may look fine in your fridge over time, the flavour actually goes bitter. Children and courgettes go together well. Moreover, eating delicate courgette flowers is fascinating to urban children. A delicious education in the workings of nature right there.
Go with the heart and go with the gut
Right, onto what the courgette can offer our bodies - which is quite a lot. For example, courgettes are rich in both soluble and insoluble fibre, potassium, and vitamin C. All of that adds up to benefits for heart health.(1)(2)(3) If there's an organ that looms quite as large as the heart, it would be the gut - and the courgette is wonderful for that one, too. For example, your essential gut bacteria love soluble fibre. Further, the courgette is also water-laden, so that helps flush your system out even as it helps keep you feeling satiated and well-fed.(4)(5)Appetisers
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Ingredients
1 medium or large courgette, steamed Juice from ½ lemon 1 tsp sea salt ½ tsp chilli flakes and ¼ tsp to garnish 2 tbsp plain soy yoghurt (or any plant-based yoghurt of your choice) ¼ tsp chopped fresh dill 2 small garlic cloves ½ tsp fresh or dried dill, to garnish
1 medium or large courgette, steamed
Juice from ½ lemon
1 tsp sea salt
½ tsp chilli flakes and ¼ tsp to garnish
2 tbsp plain soy yoghurt (or any plant-based yoghurt of your choice)
¼ tsp chopped fresh dill
2 small garlic cloves
½ tsp fresh or dried dill, to garnish
Chilled courgette dip recipe
Ingredients
1 medium or large courgette, steamed
Juice from ½ lemon
1 tsp sea salt
½ tsp chilli flakes and ¼ tsp to garnish
2 tbsp plain soy yoghurt (or any plant-based yoghurt of your choice)
¼ tsp chopped fresh dill
2 small garlic cloves
½ tsp fresh or dried dill, to garnish
Typical nutrition / serving
Serving Size: 179g
Energy: 44kcal
Protein: 3g
Fat: 1g
Carbohydrate: 8g
Here's how you make it
In a blender, add all ingredients except the extra dill and chilli to garnish.
Blend at a medium speed, just a few pulses. You want to keep a bit of texture as the courgettes are soft.
Scoop out on a plate and garnish with some dill, chilli flakes and virgin olive oil.
