Griddled courgettes with pine nuts & feta

Vegetarian
Gluten Free
Health score
39%
Griddled courgettes with pine nuts & feta
30 min.
4
226kcal

Suggestions


If you're looking for a vibrant and delicious side dish that’s sure to impress, look no further than our Griddled Courgettes with Pine Nuts and Feta. This vegetarian, gluten-free delight brings together the smoky char of beautifully griddled courgettes, the creamy richness of feta cheese, and the crunchy texture of toasted pine nuts, all elevated by the zesty brightness of fresh lemon and a hint of heat from red chilli. With just 30 minutes of preparation, this recipe is not only quick and easy but also packed with flavors and nutrients.

Courgettes, also known as zucchinis, become wonderfully tender and succulent when griddled, and their earthy sweetness pairs perfectly with the tangy feta. The addition of fresh mint adds a refreshing twist, making each bite a delightful explosion of taste. Whether served warm alongside your favorite grilled meats or at room temperature for a picnic, this dish is versatile enough to fit any occasion. It's perfect for summer gatherings or as a light accompaniment to any meal.

Don’t just take our word for it; this dish is bound to become a staple in your cooking repertoire. So gather your ingredients and give this recipe a try—your taste buds will thank you!

Ingredients

  • tbsp olive oil extra virgin extra-virgin
  • large zucchini sliced
  •  lemon zest 
  • 100 feta cheese 
  • tbsp pinenuts 
  •  to 5 chilies red deseeded chopped
  • small bunch mint leaves 

Equipment

  • frying pan

Directions

  1. Brush a griddle pan with a little of the oil and place on a high heat, then griddle courgettes in batches for 2-3 mins on each side until charred and cooked through. Keep warm while you cook the rest.
  2. Layer on a platter and sprinkle over the lemon zest, then top with the feta, pine nuts, chilli and mint.
  3. Drizzle over the rest of the oil and some seasoning.
  4. Serve warm or at room temperature.

Nutrition Facts

Calories226kcal
Protein12.98%
Fat68.88%
Carbs18.14%

Properties

Glycemic Index
21.75
Glycemic Load
1.4
Inflammation Score
-7
Nutrition Score
18.429565136847%

Flavonoids

Eriodictyol
0.31mg
Hesperetin
0.1mg
Apigenin
0.06mg
Luteolin
0.14mg
Quercetin
1.6mg

Nutrients percent of daily need

Calories:225.69kcal
11.28%
Fat:18.34g
28.22%
Saturated Fat:4.87g
30.44%
Carbohydrates:10.87g
3.62%
Net Carbohydrates:7.76g
2.82%
Sugar:6.98g
7.76%
Cholesterol:22.25mg
7.42%
Sodium:306.08mg
13.31%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:7.78g
15.56%
Vitamin C:61.84mg
74.96%
Manganese:1.13mg
56.44%
Vitamin B6:0.57mg
28.44%
Vitamin B2:0.47mg
27.6%
Phosphorus:225.18mg
22.52%
Potassium:736.93mg
21.06%
Vitamin K:20.7µg
19.71%
Folate:72.61µg
18.15%
Magnesium:70.79mg
17.7%
Calcium:169.29mg
16.93%
Vitamin A:742.5IU
14.85%
Vitamin E:2.12mg
14.17%
Zinc:2.02mg
13.49%
Copper:0.25mg
12.73%
Fiber:3.11g
12.43%
Vitamin B1:0.18mg
12.31%
Iron:1.69mg
9.4%
Vitamin B3:1.83mg
9.16%
Vitamin B5:0.79mg
7.9%
Vitamin B12:0.42µg
7.04%
Selenium:4.35µg
6.22%