Zucchini is one of the most popular vegetables because the pumpkin plant is versatile and healthy. At least in the cooked version. But what does it look like uncooked – can I eat zucchini raw?
Zucchini – Italian for “little pumpkin” – can come fresh from the field to the table from June to October. They can be used in a variety of ways in the kitchen, whether boiled or fried, with fish or meat, as a vegetable side dish or in soups, and even as a pasta substitute, called “zoodles”. But many people ask themselves whether zucchini can also be eaten raw.
After all, fruits not only taste good, but they are also very healthy because they are full of vitamins and minerals – such as:
- B vitamins
- Vitamin A
- Vitamin C
Another advantage: the fruit is low in calories, which is why eating zucchini raw is ideal for losing weight.
Eating zucchini raw: healthy or poisonous?
Yes, you can also eat zucchini raw. It is even recommended because vitamins and nutrients are lost during cooking. But you should note a few things:
- Eat zucchini with the skin, preferably organic: Most of the vitamins are in the skin of the zucchini. That’s why you shouldn’t peel them. To avoid residues of harmful pesticides, it is best to use an organic zucchini and wash it well with water before eating.
- Be careful if you have a sensitive stomach: some people do not tolerate raw vegetables very well – this also applies to raw zucchini. Since the cell structure of high-fiber foods is broken up during cooking, they can be digested better.
- Caution: Do not eat bitter zucchini raw: Whether raw or cooked: If the zucchini tastes bitter, you should never eat it. These bitter substances – known technically as cucurbitacins – can lead to gastrointestinal problems, diarrhea and vomiting, and even serious food poisoning. This is especially important when eating home-grown zucchini, they can be contaminated with cucurbitacins, while the cultivated varieties on the market should be free of the bitter substances. However, it is best to try it before you eat it and complain to the retailer if it tastes bitter.
Eat zucchini raw: recipe for zucchini salad
A raw zucchini salad tastes really good and is easy to prepare. Here’s how it works for two servings:
- 250 g courgettes, cut into thin strips
- 2 tablespoons olive oil
- 1 tablespoon vinegar
- Some honey
- Salt and pepper
Simply mix all the ingredients for the dressing and add to the zucchini strips. The salad can be refined or expanded according to taste: for example with herbs such as basil or parsley, with tomatoes and carrots, with feta or chicken. Roasted pine nuts or shaved Parmesan also go well with it. If you want to eat zucchini raw, you have many delicious options.