Do you peel zucchini before steaming?

Whether or not to peel zucchini before steaming is a common question for home cooks. The skin of zucchini can sometimes be tough or bitter, leading some people to believe it should be removed. However, peeling is not always necessary and can result in lost nutrients and flavor.

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Quick Answer

For most recipes, peeling zucchini before steaming is optional. The skin contains beneficial nutrients and helps the zucchini hold its shape during cooking. Peeling may be preferred if the skins are thick or bitter. Baby zucchini and younger, smaller zucchinis generally do not need to be peeled.

Does Zucchini Skin Become Edible When Cooked?

Zucchini skin can be tough and unpleasantly bitter when eaten raw. However, cooking zucchini helps soften the skin and reduce any bitter flavors. When steamed, the skin becomes tender enough to eat and complements the softer flesh. If the raw zucchini tastes very bitter, the bitter compounds may remain even after cooking. But in most cases, steaming makes the skin palatable.

Nutritional Differences Between Zucchini Skin and Flesh

Zucchini skin contains higher levels of certain nutrients than the flesh. This includes:

Dietary fiber – Zucchini skin has over twice the amount of fiber as the flesh. Fiber provides bulk for digestion and makes you feel full.

Vitamin C – The skin has nearly 50% more vitamin C than the flesh. Vitamin C supports immune function and collagen production.
Lutein and zeaxanthin – These antioxidants concentrated in the skin help eye health.
Beta-carotene – This nutrient found in plant foods converts to vitamin A, which benefits vision, immunity, and reproduction.

The skin does contain a slightly higher concentration of bitter compounds like cucurbitacins. However, their levels decline with maturity and cooking significantly reduces the bitterness.

Does the Skin Impact Texture?

Leaving the skin on zucchini helps it hold its shape during the steaming process. Without the skin, zucchini can become overly soft and mushy when cooked. The flesh easily separates from the skin when tender. So peeling before steaming may not be worth sacrificing the structural integrity.

When Should You Peel Zucchini Before Steaming?

Here are some instances when peeling zucchini prior to steaming makes sense:

The skins are very thick and tough. Older, larger zucchinis often have skins that do not soften sufficiently with steaming.
The raw zucchini tastes extremely bitter. Some zucchini varieties have higher cucurbitacin levels.
The recipe calls for peeled zucchini. Some dishes require pureed or finely chopped zucchini.

Appearance is important. Removing the skin gives zucchini a more uniform look.

Younger, fresher zucchinis usually have thinner, more tender skin that does not need peeling. Opt for small to medium-sized zucchinis whenever possible.

How to Peel Zucchini

Using a vegetable peeler or sharp paring knife, remove the skin from top to bottom in strips. Try to avoid digging too deeply into the flesh which can result in waste. For wide zucchinis, first cut the zucchini lengthwise into slabs no more than an inch thick before peeling the skin off each slab.

How to Steam Zucchini

Follow this simple steaming method for tender, flavorful zucchini:

Wash the zucchini under running water while rubbing gently with your hands or a vegetable brush.
Trim off both ends. Cut the zucchini into uniform sticks, slices, or cubes.

Fill a pot with about an inch of water and bring to a boil over high heat. Place a steamer basket or colander in the pot.
Add the cut zucchini to the basket in a single layer, spacing them out evenly.
Cover the pot with a tight fitting lid and steam for 2-3 minutes until just tender but not mushy.

Transfer to a serving dish and season as desired.

Steaming allows the zucchini to cook quickly while retaining moisture, flavor, and nutrients. It requires minimal preparation and easy cleanup.

Tips for the Best Steamed Zucchini

Look for zucchinis with smooth, shiny, taut skin. Avoid wrinkled or dull skin.

Store unwashed zucchini in a perforated plastic bag in the refrigerator crisper. Rinse right before cooking.
Cut zucchini in consistent sizes so they cook evenly. Cut on a bias for oval shaped pieces.
Don’t overcrowd the steamer or the zucchini will not steam properly. Steam in batches if needed.

Check for doneness frequently. Overcooked zucchini gets waterlogged and mushy.
Shock in an ice bath to stop the cooking if the zucchini will be served later.

How Long Does Zucchini Last?

Properly stored, zucchini can maintain quality and freshness for:

Whole zucchini – 5-7 days in the refrigerator
Cut zucchini – 3-5 days in airtight container in the refrigerator
Frozen, blanched zucchini – About 10-12 months

Signs that zucchini has gone bad include wrinkled skin, pitted or mushy flesh, mold growth, and unpleasant odor. Discard zucchini at the first signs of spoilage.

Does Steaming Zucchini Change the Taste?

Steaming brings out the natural mild, sweet flavor of zucchini. It does not significantly alter the taste, just enhances it. Steaming preserves nutrients and does not require adding more liquid that can dilute the flavors. The short cooking time prevents the sugars in zucchini from caramelizing and becoming too sweet.

However, overcooking can make zucchini slimy and bland. Too little steaming may result in crunchy, raw tasting bits. When done correctly, steaming provides tender and flavorful zucchini perfect for any recipe.

How Should You Season Steamed Zucchini?

Here are some tasty ways to season steamed zucchini:

Fresh herbs – Basil, dill, chives, parsley or cilantro
Spices – Garlic powder, onion powder, paprika, red pepper flakes

Cheeses – Grated parmesan, feta, goat cheese
Acidic ingredients – Lemon juice, vinegar, yogurt
Salt and pepper

Healthy fats – Olive oil, avocado oil, nut oils

Season steamed zucchini just before serving to prevent over-marinating. Flavors pair well when added immediately after steaming.

What Are the Best Ways to Use Steamed Zucchini?

Steamed zucchini is endlessly versatile. It can be enjoyed:

As a side dish – Toss with olive oil, garlic, and parmesan cheese.
Added to soups and stews – Quickly steam and add to chili or minestrone.
In grain bowls – Layer over quinoa or farro with chickpeas and tahini dressing.

On sandwiches – Add to Paninis, subs, or veggie burgers.
In main dishes – Serve steamed zucchini with chicken, steak, or fish.
As the main attraction – Make steamed “zucchini noodles” or stuffed zucchini boats.

Steamed zucchini is an easy upgrade over raw that unlocks even more possibilities for enjoying this healthy summer squash.

What Are the Benefits of Steamed Zucchini?

Some top benefits of adding steamed zucchini to your diet include:

Hydration – With 95% water content, zucchini provides hydration and electrolytes.

Vitamins – Rich in immune boosting vitamin C, energy producing B vitamins, and vision protecting vitamin A.
Minerals – Provides magnesium for bone health, potassium for heart health, and manganese for metabolism.
Antioxidants – Contains lutein and zeaxanthin that support eye health.

Fiber – The skin of zucchini boosts its fiber content to aid digestion.
Low calorie – Only 20 calories in 1 cup of raw zucchini, it’s a nutrient dense, low calorie food.

Enjoy steamed zucchini as a side dish or add it to recipes for a health boost.

Conclusion

Peeling zucchini before steaming is usually optional and a matter of personal preference. While the skin does contain more nutrients and texture, peeling may be desirable if the skins seem too thick or bitter. For the best results, select younger, fresher zucchinis and steam just until fork tender. Zucchini steamed with or without its skin makes a quick, healthy side dish or addition to main dishes.

Zucchini Skin vs Flesh	Skin	Flesh
Fiber	2.5g per cup	1g per cup
Vitamin C	33mg per cup	22mg per cup
Lutein and Zeaxanthin	921mcg per cup	280mcg per cup