Seasonal Spotlight: Roasted Zucchini "Hummus"

Zucchini is a wonderfully versatile veggie that can be eaten raw or cooked, grated or sliced, spiralized, roasted, steamed, skewered, or blended into soups and dips. The possibilities are endless! I love adding grated zucchini to muffins and roasting zucchini for a side dish, but today I wanted to share a recipe that’s perfect for back-to-school (or work).

Facetune_08-08-2019-23-46-56.JPG

Did you know? Zucchinis are a type of summer squash. Winter squash are different—they’re picked once fully matured so their skin is tougher and they take longer to cook, but they’re also sweeter than summer squash.

This roasted zucchini dip can be enjoyed like hummus, but it is bean-free and dairy-free, making it a great alternative for anyone who doesn’t tolerate those ingredients well.

Zucchini is in season in Ontario from July-October, so enjoy the nice weather and check out your community farmers’ markets and on-farm markets.

Nutrition Highlights

zucchini.png

Yield: 1 cup (8 servings)
Prep time: 5 min
Total time: 10 min

Equipment:

  • Cutting board

  • Knife

  • Mixing bowl

  • Baking sheet

  • Food processor

IMG_1545.JPG

Ingredients:

  • 1 large zucchini

  • 3 cloves garlic, crushed

  • 1/3 cup tahini (sesame seed paste)

  • 1/4 cup avocado oil (or olive oil, safflower oil or grapeseed oil) + 1 Tbsp for roasting

  • 3 Tbsp fresh lemon juice

  • ½ tsp cumin

  • ½ tsp paprika

  • Salt and pepper, to taste

  • Small handful fresh cilantro (or other fresh herb of choice)

Note: you may need to adjust your seasonings based on the size of your zucchini, so taste as you go!

Directions:

  1.  Preheat the oven to 425°C convection roast. Wash the zucchini then cut and discard the ends. Slice the zucchini in half lengthwise then into quarters. Cut each piece in half again then into thirds. It doesn’t have to be cut perfectly (it will be blended of course), we just want even strips for roasting. Toss the sliced zucchini in a bowl with oil, salt and pepper. Lay the zucchini flat on a baking sheet.

  2. Smash the garlic cloves in the skin and add to the baking sheet then transfer to the oven. Cook for 12 minutes, or until the zucchini and garlic cloves have browned and zucchini is tender when pierced with a fork.

  3. Allow the zucchini and garlic to cool completely, then gently remove the skins from the garlic cloves. Add to a food processor with tahini, lemon juice, cumin, paprika, salt, pepper, and cilantro. Blend until smooth, adding oil in while the food processor is going.

  4. Store the mixture in the fridge in an airtight container. Once it sets up in the fridge, it will thicken to a hummus-like consistency. Use within 5 days.

Tips:

  • Play around with the seasonings by swapping parsley or dill for cilantro and using different spices

  • Serve as a dip for fresh veggies like bell peppers, cucumbers, and cherry tomatoes or low-fat crackers

  • Spread this “hummus” in a grilled whole grain veggie wrap or on flatbreads for a satisfying and healthy lunch

  • Blend in spinach or kale for a colourful nutrition boost

Nutrition Facts:

One serving (1/8 cup) is fairly high in fat, but fat helps your body absorb carotenoids found in yellow, orange and red veggies like bell peppers and other fat-soluble vitamins D, E and K.

Zucchini Hummus Label.jpg
Ryan Stallard