Smashed Zucchini with garlicky yogurt sauce is a delicious and healthy dish for the summertime or anytime you have fresh zucchini. When your garden is pumping out zucchini by the basket this recipe is a great way to serve them without breaking a sweat.
The zucchini is first smashed and then generously seasoned with a refreshing combination of lemon juice and olive oil. It is then broiled to perfection, resulting in a beautiful charred exterior and a tender, yet slightly crunchy texture. The real star of the dish is the garlicky yogurt sauce, which adds a creamy and tangy element to the dish. To make it even more flavorful, fresh herbs are added to the yogurt and then smeared on the plate before serving.
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SIS Tip - Simple is Smart Tip for Smashed Zucchini
If you have kids or grandkids this recipe is perfect for little helpers in the kitchen. Just supervise the smashing so no fingers are split open along with the zucchini.
Nutrition for Yogurt
Are you stressed or anxious? Maybe you are challenged with depression. A recent study published in the Nature looked at yogurt as a natural source of probiotics that can help with anxiety, and depression. The study revealed that participants who ate 1/2 cup of plain yogurt with the following live cultures of probiotics; 3 strains of probiotic bacteria saw an improvement in these symptoms. The 3 strains of bacteria are Lactobacillus acidophilus, Lactobacillus casei, and Bifidobacterium bifidum. When you purchase yogurt look for a brand that has these 3 probiotics. Reminder: probiotics are the healthy bacteria that live in our gut and give us neurotransmitters, vitamins and so much more. These 3 strains of probiotics elevated serotonin, our bodies natural antidepressant, levels in the participants. The participants reported less depression and anxiety at the end of the study.
Ingredients for Smashed Zucchini
- Fresh Zucchini: either two 1 lb. zucchini or one 2 lb. zucchini.
- Lemon Juice: Fresh squeezed 1/2 of a lemon.
- Olive Oil: Organic garlic infused.
- Roasted or Fresh Garlic: If you use roasted garlic you may want to increase the garlic to 2 or 3 cloves as it is milder flavored than the fresh.
- Yogurt: Plain Greek Yogurt with live probiotic cultures.
- Salt: sea salt to taste
- Fresh Herbs: Your choice, finely chop them before using. A variety works best.
- Pinenuts: Toasted or roasted pinenuts for extra crunch.
Step by Step Instructions
- Wash and smash the zucchini with a rolling pin or meat tenderizer. Be careful to hit it hard enough to crack it open but not cause it to spray seeds and juice.
- Open the smashed zucchini, remove the seeds, break into large chunks.
- Toss the chunks of zucchini with the olive oil and lemon juice. Salt to taste.
- Place the seasoned chunks on a parchment-lined baking sheet.
- Place the sheet 3-4 inches under the broiler and broil until there is a light char and the zucchini has started to soften but is still crunchy, about 8-10 minutes.
- Stir mashed roasted garlic clove** into the yogurt.
- Spread the yogurt-garlic mixture on four small salad or appetizer plates.
- Sprinkle the herbs and pine nuts on top of the yogurt.
- Cut the zucchini chunks into bite size pieces. Top with the broiled zucchini chunks and add additional salt if desired. Serve warm or cold. Both are delicious.
FAQ for Smashed Zucchini
Is yogurt and garlic good?
Yogurt and garlic make an unlikely but powerful combination when it comes to health benefits. Yogurt, with its probiotics, is known for promoting healthy digestion and boosting the immune system. It is also rich in calcium and protein, making it a great addition to any diet. Garlic, on the other hand, is a prebiotic. Prebiotics are the insoluble fiber that the guts microbiome uses for food. Garlic is also known for its antibacterial and antiviral properties. It can help lower blood pressure, reduce cholesterol levels, and even prevent certain types of cancer. When combined, yogurt and garlic create a superfood duo that can enhance overall health and well-being.
How long does it take for garlic to get into yogurt dip/sauce?
Garlic needs to be minced or crushed before adding it to the yogurt. This helps release its aromatic compounds and enhances its taste. Once the minced garlic is added to the yogurt, it begins to infuse its flavors almost immediately. However, for the flavors to fully develop and blend with the yogurt, it is recommended to let the dip or sauce sit in the refrigerator for at least 30 minutes. This allows the garlic to mellow and intertwine with the creamy yogurt, resulting in a delicious and well-balanced dip or sauce.
Can you put boiled garlic in yogurt dip/sauce?
Yes, you can put boiled or roasted garlic in yogurt dip or sauce! Boiling garlic cloves gives them a milder and sweeter flavor, making them perfect for adding to creamy yogurt dips. The process of boiling garlic helps to soften its pungent taste while still retaining its aromatic properties. When mixed with tangy yogurt, the boiled garlic adds a delicious depth of flavor and a subtle hint of sweetness.
Can you freeze sauce made with yogurt?
Yes, you can freeze sauce made with yogurt! Freezing the sauce is a great way to extend its shelf life and have it on hand whenever needed. However, it’s important to note that freezing may cause the sauce’s texture to change slightly. The yogurt may separate and become slightly watery when thawed. To prevent this, I recommend whisking the sauce well before freezing it. You can also add a stabilizer like cornstarch or gelatin to help maintain the consistency. Once frozen, store the sauce in an airtight container or freezer bag for up to three months. When you’re ready to use it, simply thaw it in the refrigerator overnight and give it a good stir before enjoying it with your favorite dishes.
How to thicken a cold yogurt sauce?
Here is a simple ways to thicken yogurt sauce and make it the perfect consistency. Strain the yogurt, simply place a cheesecloth or fine-mesh sieve over a bowl, pour the yogurt into it, and let it sit in the fridge for a couple of hours. The excess liquid will drain out, leaving you with a thicker yogurt.
Why is my zucchini rubbery?
One possibility is that you might be overcooking your zucchini, resulting in a mushy and rubbery texture. Zucchini cooks quickly, so it’s important to keep an eye on it and remove it from the heat as soon as it becomes tender. Another reason could be that you’re using old or overripe zucchini. As zucchini ages, it tends to lose its firmness and become rubbery when cooked. So, choose fresh and young zucchinis for the best results. Lastly, the way you cook your zucchini can also affect its texture. It can turn out rubbery if you’re boiling or steaming it for too long. Consider sautéing or grilling your zucchini instead for a more enjoyable and flavorful experience.
Smashed Zucchini with Garlicky Yogurt
Ingredients
- 2 lbs fresh whole organic zucchini
- ½ cup plain greek yogurt
- 1 clove Roasted Garlic* mashed
- 1 tbsp finely diced basil
- 1 tbsp finely diced oregano
- 1 tbsp finely diced parsley
- 1 tbsp lemon juice
- 2 tbsp Organic garlic infused olive oil, or plain olive oil
- salt to taste
- 1 tbsp Toasted Pine Nuts
Instructions
Smash and season the Zucchini.
- Wash and smash the zucchini with a rolling pin or meat tenderizer. Be careful to hit it hard enough to crack it open but not cause it to spray seeds and juice.
- Open the smashed zucchini, remove the seeds, break into large chunks.
- Toss the chunks of zucchini with the olive oil and lemon juice. Salt to taste.
- Place the seasoned chunks on a parchment-lined baking sheet.
- Place the sheet 3-4 inches under the broiler and broil until there is a light char and the zucchini has started to soften but is still crunchy, about 8-10 minutes.
Make the garlicky yogurt
- Stir mashed roasted garlic clove** into the yogurt.
- Spread the yogurt-garlic mixture on four small salad or appetizer plates.
- Sprinkle the herbs and pine nuts on top of the yogurt.
- Cut the zucchini chunks into bite size pieces. Top with the broiled zucchini chunks and add additional salt if desired. Serve warm or cold. Both are delicious.
