Whole Wheat Flat Bread With Guacamole, Spring Onion, Goat Cheese & Sautéed Zucchini
Where to start? Ah okay, how about with this dish is delicious and nutritious and when you eat it you will understand what it means to combine guacamole, spring onion, flat bread, aromatic zucchini and goat cheese that all melt in your mouth like a christmas toffee. Did that excite you? Good. Do you want to make this? Even better. Are you super hungry for this recipe and you already got the ingredients? You’re a star and if anyone deserves an extra helping of hummus, it is you!
some cheeky zucchini praise
Zucchinis, also known as courgettes, are treated as a vegetable, however they belong to the fruit-category (if you have never seen how they grow, you should look it up because zucchini flowers are beautiful). They can either be eaten in raw or cooked form, both versions are delicious and nutritious! Despite the fact that they consist mainly of water (~95%), zucchinis are a source of protein and fiber, as well as potassium, phosphorus, magnesium, calcium, zinc and iron. Zucchinis provide you with a range of important vitamins including vitamin A, B6, B9, C, E and K. Among other types of squash, zucchinis are probably the most nutrient-dense as they offer sugars, carbohydrates, sodium, minerals, amino acids (proteins), soluble and insoluble fibers. Being packed with such an array of sheer goodness, zucchinis can help to improve your digestion, lower blood sugar levels, support your circulatory system and improve thyroid and adrenal function (which are involved in your metabolism and stress response). Because zucchinis have such a high water content, they are extremely low in calories. However, thanks to their fiber-content, they give you the feeling of being full. Though: to make sure that I won’t be hungry soon after I had my portion of zucchini, I like to combine them with some sort of whole grain such as the whole wheat flat bread that I chose for this recipe. Because even if you might want to lose a little bit of weight, do so in a gentle way (and not by only eating celery and nibbling on zucchini, that is neither fun nor healthy!) and make sure that your body still receives what it needs aka complex carbohydrates as can be found in whole wheat. I hope this little nutrition-excursion got you all excited for sautéing some lush zucchinis, it sure had that effect on me!
Prep Time: 10 min (+ 30 min zucchini nap on its comfy salt pillow)
Cooking Time: 15 min
Total Time: 55 min
For this recipe you will need:
2 whole wheat flat breads
6 slices goat cheese
some fresh arugula
handful of fresh parsley, finely chopped
2 tablespoons hummus
salt and pepper
few fresh thyme twigs
4 cherry tomatoes
2 spring onions
- In order to sauté the zucchini, it is best to get rid of some excess moisture. As written above, zucchinis carry a lot of water inside and rather than soggy, we are aiming for crispy and firm. To do that, take your zucchini and slice it into 0.5cm thick slices along its length. Next, place these slices in a deep dish or plate and give them a generous sprinkle of salt (~1 tsp). Cover the plate and set aside for at least 30 minutes.
- In the meantime, you can make yourself some tea and meditate, but remember that meditation can be part of your cooking practice all along! Chopping garlic and picking herbs are great ways to find mindfulness, give it a try. ♥
- After the 30 minutes are over, you will see that the plate is covered in water (if this is not the case you maybe used sugar instead of salt – the only rescue here is to bake zucchini bread instead!). Pat the zucchini slices dry with a kitchen towel and heat olive oil in a frying pan. Once the oil is hot, place the zucchini slices in the pan and fry them until they turn smokey and show crusty edges. This may take up to 10 minutes. Check every 2-3 minutes to make sure that they’re not burning.
- While the zucchini is happily sweating, you can go ahead and prepare some delicious guacamole, yippie! For that, take the avocado half, remove the pit and scoop the scrumptious insides into a small bowl. Add the lemon juice, pepper, a sprinkle of salt and with a fork, mash it into a smooth, creamy dippy dream.
- Gather the cherry tomatoes (sometimes they roll around as if to hide) and quarter them (well, makes sense that they’re trying to escape, I’d do the same if I was one of ’em).
- Do not forget to keep on checking your zucchini slices and once they’re done, transfer them to a plate. Half the spring onions and use the still-hot frying pan to quickly sauté them along with a few fresh twigs of thyme and some extra olive oil (1 tsp is more than enough!).
- To serve, place the flatbread on a plate and spread both the hummus and your beautiful guacamole on it. Next up are the zucchini slices and spring onions and simply put them on top. Get some goat cheese and the tomatoes and add them to your eatable painting, to then finish it off with freshly chopped parsley and arugula, yum! Dig in and get your faces messy because with this mountain of food, there is no way around it (I’ve tried). Enjoy ♥