Hot marinated courgettes

Vegetarian
Vegan
Gluten Free
Dairy Free
Low Fod Map
Health score
20%
Hot marinated courgettes
10 min.
4
188kcal

Suggestions


Are you looking for a fresh and vibrant side dish that is not only delicious but also accommodates various dietary preferences? Look no further than these Hot Marinated Courgettes! Perfectly designed for vegetarians, vegans, and anyone seeking gluten-free or dairy-free options, this recipe is a culinary delight that will elevate any meal.

In just 10 minutes, you can whip up a stunning dish featuring tender baby courgettes, infused with aromatic basil and savory black olives. The combination of succulent courgettes, fragrant olive oil, and the robust flavor of fresh basil create a harmonious balance that tantalizes the taste buds. The dish is not only visually appealing but is also packed with nutritional benefits, giving you a delightful addition to your dining table that everyone will appreciate.

What’s more, these courgettes are low FODMAP, making them friendly for those managing digestive sensitivities. Whether served alongside grilled vegetables, pasta, or as a sparkly addition to a salad, this dish is sure to impress your guests and family alike. Get ready to indulge in a vibrant, healthy side dish that brings a burst of flavor to your plate!

Ingredients

  •  baby zucchini 
  • servings cooking oil 
  • large basil 
  •  olives black pitted chopped

Equipment

  • frying pan

Directions

  1. Can be made earlier in the day. Slice the courgettes into halves lengthwise, or quarter 4 medium ones.
  2. Heat a little oil in a frying pan and put the courgettes in, cut-side down. Cook for 3 mins until lightly browned, then flip over and remove the pan from the heat. Stack the basil leaves on top of each other and slice thinly into shreds.
  3. Sprinkle the courgettes with a little more oil and scatter the black olives and the basil shreds. Marinate until cooled.

Nutrition Facts

Calories188kcal
Protein15.36%
Fat66.91%
Carbs17.73%

Properties

Glycemic Index
17.5
Glycemic Load
0
Inflammation Score
-9
Nutrition Score
17.95000016171%

Flavonoids

Luteolin
0.01mg

Nutrients percent of daily need

Calories:188.49kcal
9.42%
Fat:15.48g
23.82%
Saturated Fat:1.32g
8.22%
Carbohydrates:9.23g
3.08%
Net Carbohydrates:5.92g
2.15%
Sugar:0.01g
0.01%
Cholesterol:0mg
0%
Sodium:40.04mg
1.74%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:8g
16%
Vitamin C:100.33mg
121.61%
Potassium:1351.48mg
38.61%
Vitamin A:1469.56IU
29.39%
Manganese:0.58mg
29.04%
Phosphorus:273.72mg
27.37%
Magnesium:97.5mg
24.37%
Vitamin B6:0.42mg
20.94%
Vitamin E:2.53mg
16.86%
Zinc:2.44mg
16.29%
Folate:59.13µg
14.78%
Copper:0.29mg
14.46%
Fiber:3.31g
13.23%
Iron:2.35mg
13.03%
Vitamin K:11.67µg
11.11%
Vitamin B5:1.08mg
10.8%
Vitamin B3:2.08mg
10.41%
Vitamin B1:0.12mg
8.27%
Calcium:63.49mg
6.35%
Vitamin B2:0.11mg
6.25%
Selenium:0.9µg
1.29%