3 easy zucchini recipes for your weekly menu

Stuffed, sliced ​​or oven-roasted sticks, if it is the protagonist… or added to rice, pasta or salads cut into small pieces as a complement. The possibilities are many, although I would like to highlight three and propose three vegan recipes with zucchini that I love:

You will find the three recipes in the weekly seasonal menu that I present to you today, a summery menu with proposals for healthy seasonal recipes for breakfast, lunch and dinner throughout the week. They are easy to make, light and nutritious recipes.

Can download the healthy weekly menu seasonal here.

Using zucchini in vegan recipes

In a legume cream, if we poach it, we can use it to soften the texture. In turn, it is very useful for vegan tortillas to be loving.

The poached zucchini, not fried, with a good olive oil helps us to give it a better texture to the tortillaEspecially if you don’t like it with onion. Also, it will help us take away the flavor of chickpea flourso useful and nutritious, but with a powerful flavor.

Another very popular use, although you may not have dared yet, is raw. There are two star preparations of raw zucchini: the noodles or spaghettiwe also call zoodles (English voice that arises from the union of the words zucchini and noodles) and the zucchini carpaccio. By changing some ingredients of the latter, we can also get a recipe inspired by ceviche.

But remember, zucchini are, above all, for summer! Normally, we find zucchini all year round, but They are usually better in the hot months.

In addition, being so moisturizing, during the hot months it is worth taking the opportunity to consume them raw. By not having to cook it, it allows us to make very fresh easy and fast recipes.

3 easy recipes with zucchini

Let’s go now with the three recipes that I have included in this week’s downloadable weekly menu, a time in which abundant quality courgettes are beginning to be found in the market.

1. Zucchini carpaccio with almonds

This recipe is a perfect appetizer to share. It’s done in no time and looks great at a formal meal, without being a complicated dish or requiring hard-to-find ingredients.

Ingredients:

1 large thick zucchini 1 handful of flaked almonds orange juice 1 tablespoon extra virgin olive oil 1 tablespoon nutritional yeast ground chili (optional) ground white pepper salt

Preparation:

Wash the zucchini very well and remove the stem. We can peel it or not, as we prefer. It cut into slices as thin as possible with a very sharp onion knife or with a mandolin. Making the slices as thin as possible is undoubtedly the base of the dish, so this step is important. We place the slices on two large plates or on a tray, where they will be served.Prepare the dressing based on orange juice, oil, freshly ground white pepper and salt. It is also the time to add a touch of spiciness if you like. We add the seasoning to the zucchini and, just before serving, sprinkle nutritional yeast.We finish with the laminated almonds to give it a crunchier touch.

2. Zucchini ceviche trompe l’oeil

Without fish there is no ceviche, but we can be inspired by the national dish of Peru to prepare the vegetables in this delicious way.

It’s a excellent entree, which can be done in a very short time and which dresses the table a lot. You can use lemon instead of lime or another citrus of your choice.

Ingredients for 2 people:

1 large zucchini1 red onion200 g soft tofuthe juice of 2 limes2 tablespoons apple cider vinegarwater1 dash of cinnamonchili flakesflakes of salt1 strip of wakame seaweed2 tablespoons flax oil1 avocado or 1 mango (optional)

Preparation:

We peel and Cut the red onion into thin strips.We put it in a container with the juice of a lime, the vinegar and water until cover. We can do this step the day before. We reserve. We wash and brush or peel the zucchini. We remove the ends and we cut the zucchini as finely as possibleas in the carpaccio, but in this case we can do it in strips, better with a mandolin or a spiralizer that has this function. In a bowl, place the thin zucchini strips and add the juice of the other lime. We mix well.We press the tofu To remove the liquid, we cut it into cubes and scalded it in boiling water with the wakame strip. We drained the tofu and also the onion that we had in lime and vinegar. Then, we mix them, both the tofu and the onion, with the zucchini, adding a touch of cinnamon and oil.Optionally, we can add avocado or mango cut into half moons or strips. We ended up sprinkling a few flakes of salt and some flakes of chili.

3. Zucchini stuffed with tempeh and buckwheat

This preparation will allow you to get the best out of the moon zucchiniround and small or medium in size, ideal for filling.

Of course, You can also do it with the classic zucchini.

To this type of preparation that looks good any filling that would go inside a dumpling if you put the zucchini in the oven. But also fresh salads and picadillos They use the emptied raw zucchini as a boat.

Ingredients for 2 servings or 4 starters:

4 moon zucchini, round 200 g buckwheat 1 green bell pepper 1 medium white onion 200 g tempeh 2 tablespoons olive oil 2 tablespoons tamari or soy sauce ground white pepper water

Preparation:

We wash the zucchini well and brush them, since we are not going to peel them. Cut a lid, reserve it to serve and empty the zucchini with a spoonreserving the pulp for the filling. In a saucepan or pot where the zucchini fit, we bring water to a boil and we scalded them for a few minutes so that they soften. Then, we cool them in a bowl of ice water and let them drain on a clean cloth.We cook buckwheat in a mixture of water with vegetable broth, which must be between 2 and 3 times the volume of wheat. It will take about 20 minutes, time in which we can also prepare the vegetables.Finely chop the zucchini meat; Peel and cut the onion as thin as possible; We do the same with the very clean pepper, without stem or seeds. In turn, cut the tempeh into very small cubes or chop it in a frying pan, with a tablespoon of oil, lightly brown the tempeh.Add the vegetables and more oil and poach it all together on a low medium heat. When we already have them, we turn off the heat and we integrate the buckwheat already drained Add the soy sauce and pepper and stir.Fill the courgettes and we bake them at 180ºC for 15 minutes, with their lids on the side.We serve with the lid onstill hot.

Seasonal vegan weekly menu

This week’s seasonal menu, a healthy weekly menu with proposals for breakfast, lunch and dinner, is designed for different people who can adapt to different months of the year, so you can take advantage of it at other times and, if any ingredient is not in season, it will be easy for you to replace it. It will be very easy for you, for example, to change a gazpacho for another hot or cold vegetable cream, depending on the moment.

To take advantage of the zucchini season you will find on the menu various proposals for zucchini recipesapart from the three you just saw.

Remember that, with the high temperatures, water is your greatest ally, just like the fresh fruit of that time. Consume them at any time of the day, they give you energy and many vitamins.

Breakfast and snack

in spring and summer shakes are very commonsince they are fast and refresh us if we add ice or a cold drink.

Remember that You can also have a salad with lentils for breakfasta vegetable foccacia (reheating from the day before) or a plate of chickpea patter.

Breakfast does not have a predefined type of food, but you must choose the one that best suits you.

Meals and dinners

In addition to the three zucchini recipes that I have presented to you, in the healthy weekly menu that I have presented to you, you will find other summer seasonal foods such as green beans, carrots, eggplant, cucumber or watermelon.

All of them are included in healthy rich vegan dishes with vegetable proteins such as tofu, seitan or tempeh, as well as different legumes and pseudocereals such as quinoa.