Pickled Zucchini Strips: A Fresh and Healthy Summer Appetizer

When summer arrives and the garden overflows with seasonal vegetables, it is the perfect time to experiment in the kitchen with light and refreshing dishes. One of the most versatile vegetables of the season is zucchini. Today, I want to share a recipe that gives zucchini a unique twist: Pickled Zucchini Strips.

This appetizer is inspired by the traditional Spanish anchovies in vinegar, but instead of fish, we use zucchini strips marinated in vinegar, garlic, parsley, and olive oil. The result is a tangy, refreshing bite that pairs beautifully with salads, grilled fish, or as part of a Mediterranean-style tapas spread.

 

Why Choose Pickled Zucchini Strips?

Pickled zucchini is more than just an appetizer. It is a creative and healthy way to enjoy this seasonal vegetable without falling into repetition. If you often prepare zucchini in the same ways—grilled, in soups, or baked into savory pies—this recipe can bring variety to your meals while preserving the lightness and freshness of zucchini.

The acidic note of the vinegar pairs especially well with stronger flavors such as oily fish (salmon, sardines, mackerel), but you can also enjoy these zucchini strips on their own with olives and bread, or as a topping for a colorful summer salad.

 

Nutritional Benefits of Zucchini

Zucchini (courgette) is a low-calorie, water-rich vegetable that fits perfectly into almost any type of diet. Here are some of its key nutritional benefits:

• Hydration and Low Calories: Zucchini is made up of more than 90% water, making it a refreshing, hydrating food that is also low in calories. Perfect for weight management and summer hydration.
• Soluble Fiber: It contains soluble fibers such as pectin, which support digestion and can help regulate blood sugar levels. Fiber also promotes satiety, helping you feel full with fewer calories.
• Vitamins and Minerals: Zucchini provides vitamin C, important for immune function and iron absorption, as well as potassium, which supports cardiovascular health.
• Antioxidants: Zucchini contains carotenoids such as lutein and zeaxanthin, which are beneficial for eye health and help protect cells from oxidative stress.

Thanks to these properties, zucchini is not just versatile in the kitchen, but also an ally for overall health.

 

Pickled zucchini strips are a light, refreshing appetizer perfect for summer meals.

 

 

Other Ingredients with Health Benefits

This recipe is simple but powerful, combining zucchini with a few extra ingredients that bring flavor and nutrition:

• Vinegar: Known for its antimicrobial properties, vinegar also adds acidity that enhances flavor and may support blood sugar regulation.
• Extra Virgin Olive Oil (EVOO): A cornerstone of the Mediterranean diet, EVOO is rich in monounsaturated fats and antioxidants that protect heart health.
• Garlic: Contains sulfur compounds with antioxidant, antimicrobial, and anti-inflammatory properties. Garlic also adds depth of flavor.
• Parsley: Provides vitamin C, vitamin K, and antioxidants. Fresh parsley brightens the dish both in taste and visually.
• Recipe: Pickled Zucchini Strips

This recipe is quick to prepare, but requires a few hours of marinating for the flavors to fully develop.

 

Recipe

Ingredients

• 400 g zucchini (about 2 medium)
• 200 ml white wine vinegar or apple cider vinegar
• 100 ml water
• 50 ml extra virgin olive oil
• 3 garlic cloves
• 1 tsp sea salt
• Fresh parsley (or dried parsley if fresh is not available)

Instructions

• Peel the zucchini. With a vegetable peeler, cut the zucchini into thin strips. If you are left with the central part, do not discard it, save it for a vegetable cream or soup.
• Place the zucchini strips in a glass container and cover with vinegar and water. Refrigerate for about 4 hours.
• Drain the zucchini strips and transfer them to another container.
• Cover with extra virgin olive oil, season with salt, and add the garlic cut into thin slices and the parsley leaves.
• Let marinate in the refrigerator for at least 2 hours before serving.
• Serve the strips on a plate or tray, add more fresh parsley, and accompany with olives if desired. They can also be added to salads or used as a garnish for fish dishes.

 

This recipe is rich in water, fiber, and antioxidants, supporting hydration and digestion.

 

Tips for Success

• Use Fresh Zucchini: The fresher the zucchini, the crisper and more flavorful the final result.
• Choose Quality Vinegar: Apple cider vinegar adds a fruity note, while white wine vinegar gives a sharper flavor. Both work well.
• Marinating Time: The longer the strips rest, the more intense the flavor. Prepare them in advance for the best results.
• Storage: Keep refrigerated in an airtight glass container. They last up to 3–4 days.

 

How to Serve Pickled Zucchini

One of the best things about this recipe is its versatility. Here are some serving ideas:

• As an Appetizer: Serve them as you would anchovies in vinegar, on a flat plate with olives and bread.
• In Salads: Add zucchini strips to mixed salads for a tangy twist.
• As a Garnish: Pair with grilled salmon, sardines, or mackerel for a Mediterranean-style dish.
• In Tapas: Combine with other small dishes like marinated carrots, olives, or hummus for a light, healthy spread.

 

Versatile in the kitchen: enjoy them as tapas, in salads, or as a garnish for fish.

 

 

Pickled zucchini strips are a refreshing and healthy alternative to traditional pickled fish. They bring variety to summer meals, help reduce food waste by using seasonal produce, and provide valuable nutrients in a delicious format.

If you are looking for new ways to enjoy zucchini, this recipe might become a favorite. It is light, hydrating, versatile, and easy to prepare. A perfect summer appetizer that highlights the best of the Mediterranean diet.

 

Related recipes:

• Easy Zucchini Carpaccio.
• Zucchini Noodles with Seaweed.
• 4 Ingredient Zucchini Soup.