Information For Shoppers



About: A member of the squash family, the courgette or zucchini is a summer squash with tender flesh and seeds and soft edible skin. Courgettes range in size from about 6-15 cm, and baby courgettes have the sweeter flavour. As well as the familiar green type, attractive bright yellow courgettes are also available. When buying either type, look for small (larger courgettes tend to have tougher skins), firm courgettes with smooth unblemished skins and a bright colour. Courgette flowers can also be eaten they are a rich yellow colour and can be coated in batter and deep fried or they can be stuffed and steamed or baked.Vitamins, Minerals & Phytochemicals

How to Use: Courgettes can be eaten raw or cooked. Finely chopped or grated raw courgettes and carrot can be mixed together and drizzled with French dressing to make a classic simple salad. Sliced raw courgette can be added to a green salad. Courgettes can be fried in butter or steamed and served with lemon juice as a mouthwatering side dish. They can also be included in tarts, risottos, pasta sauces and vegetable bakes and are a main ingredient in the classic Mediterranean vegetable dish, ratatouille.

How to Prepare: Wash and top and tail courgettes. They do not need peeling. Slice or cut into even-sized chunks.

How to Cook: Courgettes can be fried or steamed, the cooking time will depend on the thickness of the slices or size of the chunks. To fry courgettes, heat a little butter and olive oil in a frying pan and add the prepared courgettes, stir-fry for 5-6 minutes or until tender. Sprinkle with lemon juice and black pepper to serve. To steam courgettes, place the prepared courgettes in a steamer and cook for 5-8 minutes or until tender.

How to Store: Keep refrigerated after purchase.

Vitamins, Minerals & Phytochemicals

Is ‘High In’:

  • Beta-carotene (Pro-vitamin A)

Is a ‘source’ of:

  • Folate
  • Vitamin C(Ascorbic acid)

Nutritional Information:

100g courgette boiled, typically contains
19 kcals,
2g protein,
0.4g fat,
2g carbohydrate,
1.2g fibre

Information For Suppliers

Packaging Options:

  • Graded Loose
  • Flow-wrapped x3

Riviera Produce Strives to delight their customers so we are willing to create any pack size or presentation that our clients may require. If you have packaging requirements outside the scope of those listed here, as a first step, please contact our Sales & Procurement Manager (01736 850960 [email protected]) to discuss your needs.