Erbology
Chilled courgette dip recipe

Chilled courgette dip recipe

  • 3

    Serving

  • Prep Time

    Prep Time 5'

  • Total Time

    Total Time 7′

  • Gluten-free

    Gluten-free

  • Vegan

    Vegan

  • 3

    Serving

  • Prep Time

    Prep Time 5'

    PT5M
  • Total Time

    Total Time 7'

    PT7M
  • Gluten-free

    Gluten-free

  • Vegan

    Vegan

Vegan

We 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.

In the same vein, how’s this for a sample menu?

A veritable feast! Certainly, fresh fruit and dark chocolate after, we would say…

 

Courgette Dip Tropical Pineapple Tamarind

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

Ingredients
Print

  • 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

  1. In a blender, add all ingredients except the extra dill and chilli to garnish.
  2. Blend at a medium speed, just a few pulses. You want to keep a bit of texture as the courgettes are soft.
  3. Scoop out on a plate and garnish with some dill, chilli flakes and virgin olive oil.
  4. Enjoy with Erbology Personalised Crackers.

If you tried this recipe...

Share your experience with us. Leave a comment below or post a picture on Instagram, tag @erbology_london #erbology and get a chance to win a healthy treat from us.

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  • (1) Mirmiran et al, “A Prospective Study of Different Types of Dietary Fiber and Risk of Cardiovascular Disease: Tehran Lipid and Glucose Study” Nutrients, 2016.

    (2) Aaron, KJ and Sanders, PW, “Role of dietary salt and potassium intake in cardiovascular health and disease: a review of the evidence.” Mayo Clinic Proceedings, 2013.

    (3) Moser, Melissa A and Chun, Ock K, “Vitamin C and Heart Health: A Review Based on Findings from Epidemiologic Studies” International Journal of Molecular Sciences, 2016.

    (4) Holscher, Hannah D, “Dietary fiber and prebiotics and the gastrointestinal microbiota”, Gut Microbes, 2017.

    (5) Slavin, JL, “Dietary fiber and body weight.” Nutrition, 2005.

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