The grilled zucchini slices come out with beautiful grill marks, perfectly tender, and infused with the refreshing notes of lemon and oregano. The final touch of fresh parsley adds a burst of color and flavor, making this dish both visually stunning and delicious.
This recipe is simple yet elegant, offering a burst of flavor without overwhelming the palate. It’s a perfect side dish for your summer barbecues, or a healthy addition to any weeknight dinner. You can serve it alongside grilled meats, or pair it with a fresh salad for a lighter meal. Whether you’re grilling for a crowd or just cooking for yourself, this zucchini dish will become a new favorite in your recipe rotation.
Full Recipe:
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2 medium zucchinis, sliced lengthwise
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2 tablespoons olive oil
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1 teaspoon fresh lemon juice
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1 teaspoon dried oregano
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Salt and pepper, to taste
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Fresh parsley, chopped (for garnish)
Directions:
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2 medium zucchinis, sliced lengthwise
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2 tablespoons olive oil
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1 teaspoon fresh lemon juice
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1 teaspoon dried oregano
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Salt and pepper, to taste
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Fresh parsley, chopped (for garnish)
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Preheat grill to medium-high heat.
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Slice zucchinis lengthwise into 1/2-inch thick slices.
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In a small bowl, whisk together olive oil, lemon juice, oregano, salt, and pepper.
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Brush both sides of zucchini slices with the olive oil mixture.
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Grill zucchini slices for 3-4 minutes per side, until grill marks form and zucchini is tender.
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Remove from grill and garnish with freshly chopped parsley.
Prep Time: 10 minutes | Cooking Time: 8 minutes | Total Time: 18 minutes
Kcal: 80 kcal | Servings: 4 servings
History and Origin
Zucchini, also known as courgette in many parts of the world, is a type of summer squash that originated in Central America and Mexico. Its cultivation dates back to the 19th century, and it was introduced into Europe, particularly Italy, in the early 20th century. Grilled zucchini, as a cooking method, draws from Mediterranean culinary traditions where grilling vegetables over an open flame or on a hot grill is a common practice.
In Italy, where zucchini is abundant, grilling vegetables with olive oil, herbs, and spices is a typical preparation technique. Grilled zucchini became popular across Europe and the United States as a healthy, flavorful way to cook the vegetable while retaining its natural sweetness. Its mild taste and tender texture make it an ideal candidate for grilling, enhancing the vegetable’s flavor while creating a satisfying dish.
Zucchini’s popularity has grown in modern times, partly due to the rise in interest in low-carb and gluten-free diets, and its reputation as a versatile, nutritious vegetable that can be used in a variety of dishes from appetizers to sides to even main courses.
Variations and Adaptations
While the basic concept of grilling zucchini remains consistent, there are numerous ways to adapt and personalize this dish. Different regions and cultures bring their unique spin on the preparation, making grilled zucchini a truly global dish.
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Mediterranean Twist: In Mediterranean cuisine, grilled zucchini is often seasoned with a medley of herbs such as basil, thyme, and rosemary, along with a drizzle of extra virgin olive oil. The addition of feta cheese or a squeeze of fresh lemon juice just before serving gives the dish an extra layer of flavor.
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Asian-Style Grilled Zucchini: For a more Asian-inspired variation, the zucchini can be marinated in a mixture of soy sauce, sesame oil, garlic, and ginger before grilling. A sprinkle of sesame seeds and chopped green onions can be added after grilling for a delightful finish.
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Mexican-Inspired Grilled Zucchini: Adding chili powder, cumin, and lime juice creates a deliciously spicy, tangy version of grilled zucchini. You can also sprinkle fresh cilantro over the top and serve it as a side to tacos or other Mexican dishes.
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Vegan and Vegetarian Options: Grilled zucchini can be easily adapted to vegan or vegetarian diets by ensuring the seasoning and toppings are plant-based. For example, top your grilled zucchini with a vegan cheese or nutritional yeast for a cheesy, dairy-free twist.
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Stuffed Grilled Zucchini: Another variation involves grilling hollowed-out zucchini halves that are stuffed with various fillings such as quinoa, rice, or couscous, along with vegetables or beans. This can make the dish more substantial and suitable as a main course.
Nutritional Information
Zucchini is a low-calorie, nutrient-dense vegetable that makes it a perfect addition to any healthy diet. One medium-sized zucchini (approximately 200 grams) contains around:
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Calories: 33 kcal
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Carbohydrates: 6.1 g
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Protein: 2.4 g
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Fat: 0.6 g
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Fiber: 2.2 g
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Sugar: 3.4 g
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Vitamin C: 35% of the daily recommended intake
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Potassium: 10% of the daily recommended intake
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Vitamin A: 10% of the daily recommended intake
Zucchini is a great source of vitamin C, an antioxidant that helps protect the body from free radical damage and boosts the immune system. The vegetable also contains potassium, which helps maintain healthy blood pressure, and vitamin A, essential for vision and immune health.
When grilled with olive oil, the healthy fats from the oil add an extra layer of nutritional benefits, providing omega-3 fatty acids and antioxidants. The light grilling process also retains much of the zucchini’s fiber, making it an excellent choice for digestive health.
Serving Suggestions and Pairings
Grilled zucchini can be served in many creative ways to complement a variety of dishes. Here are some ideas for pairing this simple yet flavorful dish:
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With Grilled Meats: Grilled zucchini makes an excellent side dish for grilled meats, including chicken, steak, lamb, and fish. Its smoky flavor complements the rich, savory taste of grilled meats, making it a staple at BBQs and cookouts.
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As a Light Vegetarian Meal: Pair grilled zucchini with quinoa, couscous, or rice for a light yet filling vegetarian meal. Top with your favorite plant-based protein such as grilled tofu, tempeh, or chickpeas for an added nutritional boost.
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Topped with Feta or Goat Cheese: A sprinkle of crumbled feta or goat cheese adds a creamy, tangy contrast to the grilled zucchini’s smoky flavor. This is an especially popular option in Mediterranean-style preparations.
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In Wraps and Sandwiches: Grilled zucchini can also be used as a filling in wraps, sandwiches, and pita pockets. Combine it with hummus, roasted peppers, and greens for a fresh and satisfying vegetarian sandwich.
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With Pasta: Grilled zucchini works wonderfully with pasta, especially in dishes with light sauces such as olive oil, garlic, and lemon. You can toss grilled zucchini into spaghetti, penne, or other pasta varieties for a simple, tasty dish.
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With a Fresh Salad: Grilled zucchini can be the perfect addition to a fresh salad. Toss it with mixed greens, cherry tomatoes, cucumbers, and a lemony vinaigrette for a refreshing and healthy side salad.
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Wine Pairings: Pair grilled zucchini with a light white wine such as Sauvignon Blanc, Pinot Grigio, or a crisp Rosé. The wine’s acidity balances the richness of the olive oil and complements the smoky flavor of the zucchini.
Tips and Tricks for Success
To ensure your grilled zucchini turns out perfectly every time, here are a few helpful tips and expert advice:
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Don’t Overcook: Zucchini is delicate and can become mushy if overcooked. Grill it for 3-4 minutes per side to achieve a tender texture without losing its shape.
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Use a Grill Basket: If you’re grilling smaller slices or want to prevent them from falling through the grates, use a grill basket or skewer the zucchini slices to make flipping easier.
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Use Fresh Herbs: Fresh herbs like oregano, thyme, or basil enhance the flavor of grilled zucchini. Always add fresh herbs at the end of cooking, as they can lose their fragrance if grilled for too long.
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Season Generously: Don’t be afraid to season your zucchini with plenty of salt and pepper, and drizzle it with a good-quality olive oil. The seasoning enhances the zucchini’s natural sweetness and smoky flavor.
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Try Marinating: For even more flavor, marinate your zucchini slices in olive oil, lemon juice, and herbs before grilling. This adds a deeper, more complex flavor profile to the dish.
Potential Health Benefits
Grilled zucchini is not just a tasty dish; it also offers a number of health benefits. Thanks to its high fiber content, zucchini can support digestion and help regulate bowel movements. The vegetable’s high water content keeps you hydrated, and the antioxidants like vitamin C and beta-carotene help protect your cells from oxidative stress.
The addition of olive oil provides heart-healthy fats, which are known to lower bad cholesterol levels and support cardiovascular health. Furthermore, the low calorie count of zucchini makes it an ideal choice for those looking to maintain or lose weight while still enjoying a flavorful side dish.
Conclusion
Grilled zucchini is the perfect balance of simplicity, flavor, and nutrition. Whether you’re serving it as a side dish, adding it to salads, or pairing it with grilled meats, this recipe offers endless possibilities for delicious, healthy meals. Its versatility in seasoning and pairing with other dishes makes it a go-to for home cooks looking to elevate their meals without too much fuss. So fire up your grill, grab some zucchini, and enjoy a dish that’s as nutritious as it is delicious!