Kadoo pish gaza – courgette (zucchini) dip - is a simple recipe from Iran which is traditionally served at breakfast time, or as a starter, with thin, flat bread. You can also eat it as a snack with crackers or vegetable sticks.
Courgettes or zucchini are a type of summer squash that resemble a cucumber in size and shape. They are low in calories and provide reasonable amounts of vitamin C, potassium and carotenes.
Carotenes are powerful antioxidants and help to protect the body from cancer and other chronic diseases.
Tomatoes are an excellent source of vitamin C, carotenes (especially lycopene), biotin and vitamin K. They're also a very good source of B vitamins and dietary fibre.
Lycopene has been shown to be extremely protective against breast, colon, lung, skin and prostate cancers. It's also been shown to lower the risk of heart disease, cataracts and macular degeneration.
• 450g/1lb courgettes (zucchini)
• 1 tsp salt
• Juice ½ lemon
• 1 tbsp olive oil or 2 tbsp water
• 1 onion, finely chopped
• 225g/8oz tomatoes, blanched (placed in boiling water for a few minutes to soften and split the skins, making it easy to remove them), skinned, chopped.
• ½ tsp black pepper
• 1 tsp ground paprika
• Salt to taste
• Fresh parsley to garnish (finely chopped)
Cut 0.6cm/¼” from head and tail of each courgette (zucchini), then grate into a bowl. Mix in 1tsp salt and lemon juice. Allow to sit for 20 minutes.
Meanwhile, heat oil or water in a saucepan and sweat onion until soft and translucent. Add tomatoes, pepper and paprika and cook gently for 10 minutes.
Squeeze excess liquid out of courgettes (zucchini), add to pan and cook for a further 10 minutes or until the courgettes (zucchini) are tender. If there is still a lot of liquid left in the pan after 10 minutes, cook for longer to reduce it otherwise your dip will end up too watery.
Blend to a smooth puree and season to taste. Serve garnished with fresh parsley, with flat bread or crackers.
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