Courgette caviar

A silky spread of cooked courgettes, garlic and herbs, in the style of vegetable caviar. Light and fresh, it is lovely with drinks on toasts or with crudités.

Prep: 10 min  |  Cooking: 20 min  |  Servings: 4  |  Difficulty: Very easy

Calculated per serving from Anses Ciqual 2025 values for each ingredient, based on the quantities listed. Household measures (spoonfuls, pieces) use average weights. 121 kcal · 3 g protein · 4 g carbohydrate · 10 g fat

Ingredients

• 3 courgettes
• 2 cloves of garlic
• 2 tbsp olive oil
• 1 tbsp tahini (optional)
• 1/2 lemon
• 1 bunch of mint or basil

Method

1. Dice the courgettes and cook them until they collapse.
2. Drain well to remove the water.
3. Blend with the garlic, oil, tahini and lemon.
4. Stir in the chopped herbs.

Nutritional benefits

Courgette is very low in calories and rich in water and fibre, which suits weight loss. Blended into a spread, it makes a light alternative to hummus or aubergine caviar. Olive oil and tahini provide healthy fats. Naturally vegan and gluten-free.

Variations and substitutions

• With curry powder or cumin.
• With feta (not vegan).
• With basil or mint.
• As a sauce for bowls or pasta.

Storing and preparing ahead

Keeps for 4 days in the fridge. Drain the courgettes well to avoid a spread that is too runny.

💡 Good to know

Really drain the courgettes after cooking (press them): it is the key step for a silky caviar rather than a liquid one.

Read more

Discover more vegetarian recipes · vegan recipes · weight loss recipes · gluten-free recipes · lactose-free recipes.

Foods in this recipe: courgettes · garlic · olive oil · tahini · lemon.

You might also like these recipes: Homemade ratatouille · Baba ganoush (aubergine caviar) · Tomato and cucumber gazpacho.