Whole Food Plant Based Zucchini Recipes

Zucchini. It’s one of those vegetables that seems to multiply overnight, especially if you have your own garden. Suddenly, you're swimming in zucchini! But don't worry, instead of letting them go to waste, let's explore the wonderful world of whole food plant-based (WFPB) zucchini recipes. We'll dive into creative, delicious, and healthy ways to enjoy this versatile veggie, ensuring you never look at a zucchini the same way again.

Discovering Delicious Whole Food Plant Based Zucchini Recipes

Finding exciting and satisfying whole food plant based zucchini recipes can be a fun culinary adventure. Zucchini, with its mild flavor and high water content, is a blank canvas just waiting for your creativity. It can be used in everything from savory dishes to sweet treats, and its nutritional profile is impressive, offering vitamins, minerals, and fiber. But transitioning from traditional zucchini recipes to WFPB versions can sometimes seem challenging. The key is understanding how to replace ingredients like oil, dairy, and processed sweeteners with whole, plant-based alternatives.

Fortunately, there's a wide range of options when it comes to whole food plant based zucchini recipes. You can grate it into muffins or breads for added moisture and nutrients, spiralize it into zucchini noodles for a lighter pasta alternative, or slice and grill it for a summery side dish. The possibilities are endless! In the sections below, we will delve into the specific ways you can use zucchini in whole food plant-based cooking to make recipes you are proud of!

Savory Whole Food Plant Based Zucchini Recipes

Let’s start with savory options. These recipes highlight the zucchini's ability to absorb flavors and add a satisfying texture to various dishes. Here are some ideas:

1. Zucchini Fritters: Traditionally fried, these can be baked or air-fried for a healthier WFPB version. Bind the grated zucchini with chickpea flour and flaxseed "egg" (ground flaxseed mixed with water). Season with herbs, spices, and a touch of nutritional yeast for a cheesy flavor.
1. Stuffed Zucchini Boats: Hollow out zucchinis and fill them with a mixture of cooked quinoa, lentils, chopped vegetables (like bell peppers and onions), and herbs. Bake until the zucchini is tender and the filling is heated through.
1. Zucchini Soup: This is an incredibly versatile soup, which is incredibly creamy without using any cream. Simmer zucchini with vegetable broth, onions, garlic, and your choice of herbs and spices. Blend until smooth and creamy, and add a squeeze of lemon juice for brightness.
1. Zucchini Curry: Add cubed zucchini to your favorite vegetable curry. It will absorb the flavors of the spices and add a pleasant texture to the dish.
1. Zucchini Noodles with Pesto: Spiralize zucchini into noodles and toss with a homemade pesto made from basil, pine nuts (or walnuts), garlic, nutritional yeast, and lemon juice.

For example, imagine a warm bowl of zucchini soup on a cool evening. It’s easy to make, incredibly comforting, and packed with nutrients. Or consider zucchini fritters – a fun and flavorful way to get your kids (and yourself!) to eat more vegetables.

When making savoury dishes like zucchini fritters, it's important to have a proper tool for cutting the vegetables. I find that usingFiskars Bypass Pruning Shears– these are excellent garden clippers and sharp gardening scissors with a rust-resistant steel blade for cutting the vegetables – helps immensely and speeds up the cooking process. You can find these high-quality garden bypass shears here: https://amzn.to/4i LKbs8

Sweet Whole Food Plant Based Zucchini Recipes

Believe it or not, zucchini shines in sweet recipes too! Its mild flavor allows it to blend seamlessly into baked goods, adding moisture and nutrients without overpowering the other flavors. The fact that it's so unassuming is what makes it so amazing.

1. Zucchini Bread/Muffins: A classic! Substitute oil with applesauce or mashed banana, and use whole wheat or spelt flour. Sweeten with dates, maple syrup, or coconut sugar in moderation. Add walnuts, raisins, or chocolate chips (choose a WFPB option) for extra flavor.
1. Zucchini Brownies: Grated zucchini adds moisture and fudginess to brownies. Use a base of dates, black beans, or sweet potatoes, and sweeten with more dates or maple syrup.
1. Zucchini Pancakes: Grate zucchini into your favorite whole wheat pancake batter. The zucchini will add a subtle sweetness and keep the pancakes moist.
1. Zucchini Oatmeal: Add shredded zucchini to your morning oatmeal for a boost of nutrients and fiber.

Let's talk about zucchini bread. Instead of refined sugar and white flour, try using date paste for sweetness and whole wheat flour for a more nutritious base. The zucchini will keep the bread incredibly moist, and the spices will add a warm, comforting flavor. Or think about sneaking zucchini into brownies – a sneaky way to add vegetables to a treat that kids (and adults!) will love.

Tips for Preparing and Cooking Zucchini for Whole Food Plant Based Recipes

Before you jump into these recipes, let’s cover some essential tips for preparing and cooking zucchini:

1. Choose the Right Zucchini: Look for zucchinis that are firm, smooth, and free from blemishes. Smaller to medium-sized zucchinis tend to have better flavor and texture.
1. Don't Peel: The skin is edible and contains valuable nutrients. Just wash the zucchini thoroughly before using it.
1. Grate, Spiralize, or Slice: Depending on the recipe, you’ll need to grate, spiralize, or slice the zucchini. Use a box grater for grating, a spiralizer for making noodles, and a sharp knife for slicing.
1. Remove Excess Moisture: Zucchini has a high water content, which can make baked goods soggy. To remove excess moisture, grate the zucchini and place it in a colander. Sprinkle with salt and let it sit for about 15-20 minutes. Then, squeeze out the excess water using a clean kitchen towel.
1. Cook Properly: Zucchini can be cooked in various ways – baked, grilled, sautéed, or steamed. Avoid overcooking, as it can become mushy. Cook until tender-crisp.

Adapting Traditional Zucchini Recipes to Whole Food Plant Based

Maybe you have a family-favorite zucchini recipe that you'd like to make WFPB. Here's how to adapt it:

1. Replace Oil: Substitute oil with unsweetened applesauce, mashed banana, or vegetable broth.
1. Replace Dairy: Use plant-based milk (almond, soy, oat), cashew cream, or silken tofu to replace dairy. Nutritional yeast can add a cheesy flavor.
1. Replace Eggs: Use flaxseed "eggs" (1 tablespoon ground flaxseed mixed with 3 tablespoons water), mashed banana, or applesauce to replace eggs.
1. Reduce Sugar: Reduce the amount of sugar in the recipe, and use natural sweeteners like dates, maple syrup, or coconut sugar in moderation.
1. Use Whole Grains: Replace white flour with whole wheat flour, spelt flour, or oat flour.

By making these simple substitutions, you can easily transform your favorite zucchini recipes into healthier, plant-based versions.

Conclusion

Whole food plant based zucchini recipes offer a fantastic way to incorporate more vegetables into your diet and enjoy delicious, healthy meals. From savory fritters and soups to sweet breads and brownies, the possibilities are endless. With a little creativity and these helpful tips, you'll be able to make the most of your zucchini bounty and discover new culinary favorites. So, embrace the zucchini, get creative in the kitchen, and enjoy the delicious benefits of this versatile vegetable!