Zucchine trifolate
Garlic parsley courgettes
Zucchine trifolate: Italian courgettes sautéed with garlic and parsley
Zucchine trifolate is a contorno cooked all over Italy through the summer glut, when every market stall is piled with courgettes: thin slices sautéed in olive oil with garlic and finished with chopped parsley, the same way Italians cook mushrooms 'trifolati'. They come out golden at the edges and tender in the middle, and go beside eggs, cheese or a plate of beans and bread. It is vegan, gluten free and light. The most common mistake is crowding the pan, which steams the courgettes into a watery mush; cook them in a wide pan or in two batches. Chef's tip: salt only at the end, because salt draws out water and stops the slices browning.
- Total time
- 15 min
- Difficulty
- easy
- Serves
- 4
Ingredients
- 1 ⅓ lb courgettesabout 3 medium, sliced into 5 mm rounds
- 3 tbsp extra virgin olive oil
- 2 cloves garliclightly crushed
- ⅓ oz flat-leaf parsleyfinely chopped
- ½ tsp salt
- ¼ tsp chilli flakes (optional)
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Method
0/4 doneStep 1: Warm 3 tbsp extra virgin olive oil in your widest frying pan over a medium heat with 2 cloves garlic. When the garlic sizzles and turns pale gold, after about 1 minute, lift it out so it doesn't burn.
1 minStep 2: Add 1 ⅓ lb courgettes in a single layer and turn the heat up to medium-high. Cook without stirring for 3 minutes, until the undersides are golden.
3 minStep 3: Toss and keep cooking, stirring now and then, until the slices are tender when pierced with a knife but still hold their shape, 4–5 minutes more. Add ¼ tsp chilli flakes if using.
5 minStep 4: Take off the heat, scatter over ⅓ oz flat-leaf parsley and ½ tsp salt and toss. Serve hot or at room temperature.
Nutrition per serving
- Calories
- 110 kcal
- Protein
- 2 g
- Carbs
- 5 g
- Fat
- 10 g
- Fibre
- 2 g
Nutrition values are estimates.
KrazyBadal
Good to know
- How long does zucchine trifolate take?
- About 15 minutes in total: 5 minutes to prepare and 10 minutes to cook.
- How many people does it serve?
- 4 as written. Change the servings above the ingredients and every amount scales to match.
- Is it vegan?
- Yes. It has no meat, fish, dairy or eggs.
- Is it gluten free?
- Yes, as written. Check the labels on stock, sauces and spice mixes, which sometimes contain gluten.
- What can I use instead of courgettes?
- Cucumber, same weight (raw dishes only).
- What can I use instead of garlic?
- ½ tsp garlic paste or ⅛ tsp garlic powder per clove.
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