This courgette dip is an easy, healthy recipe which is super versatile. Serve it as a dip like hummus or baba ganoush, spread it on crackers like a kind of courgette paté, or serve it with pasta as a quick courgette sauce.
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What you'll love about the recipe
- A delicious easy courgette recipe which adds loads of flavour to this mild tasting vegetable
- Courgette dip is perfect for a summer glut of courgettes
- Ready to eat in just 20 minutes with 5 ingredients
- Courgettes (or zucchini) are very nutritious. And a little olive oil, tahini, garlic and fresh herbs make this delicious dip even healthier!
- This creamy tasting courgette dip is gluten-free, dairy-free, vegan and low carb
Ingredients
Courgettes (also known as zucchini). You'll need young, firm courgettes to make this courgette paté as they'll have more flavour and a better texture.
If your courgettes are getting too large, turn them into courgette soup or this tasty courgette and tomato side dish.
Olive oil adds flavour. Substitute another healthy cooking oil if you prefer.
Garlic. You can adjust the quantities to taste. For a milder garlic flavour, use roast garlic
Tahini adds a slight Middle Eastern flavour to this healthy zucchini dip. If you want to make the dip without tahini, you can substitute it with 2 spoonfuls of thick natural yogurt.
Fresh herbs. These add extra punch to the flavour of this courgette dip. I used basil, but you could also use mint, parsley or thyme all of which go very well with courgette.
Seasoning, to taste. As well as salt and pepper, you could also add a pinch of cumin or nutmeg if liked.
How to make courgette dip
Trim and slice the unpeeled courgettes into discs about 5mm thick.
Heat the olive oil in a frying pan over a medium heat. Add the courgettes and fry for 10 minutes. They should be soft and golden brown. This caramelisation will add extra flavour to the dip.
Add the chopped garlic to the courgette and fry for another couple of minutes.
Add the courgette and garlic mix to a food processor or blender. You can also use an immersion blender and a jug.
Add the torn herbs, tahini or yogurt and season generously. Blitz until you have a smooth and creamy courgette puree.
Serve in a bowl and add a drizzle of olive oil and sprig of herbs if liked.
Cinnamon and Kale recipe tips
- If you don't have any fresh herbs, try a spoonful of pesto to add extra flavour
- For a spicier, smoky dip, add a pinch of smoked paprika.
Serving and storage
There are multiple ways you can serve this healthy courgette dip
- Use it as a creamy courgette hummus with a platter of vegetable crudités and flatbreads, crackers or pitta bread for a quick starter or lunch
- Spread it on toast like a nutritious courgette paté. I love it like this, and you could also use it as a sandwich spread or in wraps
- Serve this vegan courgette dip with pasta. Add a splash of the pasta cooking water, and you've got an easy healthy courgette pasta sauce!
Courgette dip can be stored in the fridge for up to 3 days.
Frequently asked questions
I prefer not to peel courgettes. A lot of nutritional goodness is contained in the skin including vitamins and minerals, as well as healthy fibre. And the skin also adds colour to your dish. Courgette skin is quite thin and mild tasting so it'll soften easily when cooked.
Yes, courgette and zucchini are the same vegetables, just with a different name. British tend to use the name courgette which comes from the French language, and the US uses zucchini which is Italian.
Other healthy dips recipes
Why not serve a mezze as a starter or light lunch and add some of these other healthy dip recipes?
You might also enjoy this post with lots of recipes and tips for dealing with a glut of courgettes.
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Recipe
Courgette Dip
Equipment
- Blender or food processor
Ingredients
- 500 g courgettes
- 1 clove garlic Peeled and finely chopped
- 1 tablespoon olive oil
- 1 tablespoon fresh herbs - basil, mint or thyme roughly torn, stems removed
- 2 tablespoon tahini or greek yogurt
- salt and pepper
Instructions
- Trim the ends from the courgettes and slice into discs about 5mm thick.
- Peel and very finely chop the garlic.
- Heat the olive oil over a medium heat in a frying pan. Add the courgettes and fry, stirring and turning occasionally, for 10 minutes. The courgette should become golden brown.
- Add the garlic and fry for another 2 minutes.
- Add the courgette and garlic to a food processor or blender. You can also use an immersion blender and a jug. Add the tahini, herbs and salt and pepper to taste.
- Blitz until smooth and creamy.
Notes
- If you don't have any fresh herbs, try adding a spoonful of pesto to the courgette dip.
- Greek yogurt can be used in place of the tahini if you prefer. Or try a spoonful of each.
- You can also add a pinch of cumin or nutmeg if liked. For a spicier, smoky courgette dip, add a pinch of smoked paprika.
Nutrition
Please note nutritional information is per serving and is provided for guidance only.
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