6 hydrating desi zucchini dishes for summer lunch

Zucchini is a summer-friendly vegetable, low in calories and rich in vitamins A, C, and potassium. It is said to support immunity, skin health, and heart function too. Its high water and fiber content aid digestion and help keep you hydrated, making it a great choice for weight management. According to USDA's FoodData Central data, one cup of raw zucchini offers around 21 calories, 1.5 g protein, 0.4 g fat, 22.2 mg vitamin C, 324 mg potassium, and 22.3 mg magnesium. A PMC study states that zucchini varieties highlight the antioxidant, anti-inflammatory, neuroprotective, and anticancer properties of this vegetable. While this vegetable is often seen as a salad delight, it can also be combined into regular desi meals to make hydrating summer dishes perfect for lunch and even dinner. Take a look.

This is one of the most comforting lunch ideas, made with soft zucchini chunks cooked with yellow moong dal, mild spices, and a simple tadka of ghee and cumin seeds. It is easy to digest, protein-rich, and perfect for hot summer afternoons, pairing well with steamed rice and freshly puffed rotis with curd and salad on the side.

This dish is inspired by bharwa tinda, bhindi and karela recipes, where zucchini is filled with a spicy onion and masala mixture made with cumin, coriander, fennel, chili, salt, and pepper, then slow-cooked until tender. It is best paired with roti or curd rice for a wholesome lunch.

This main course dish is rich in fiber, water, and protein, made with diced zucchini cooked along with lauki and soaked chana dal. It makes for a cooling and hydrating dish that goes well with roti and rice.

This is a desi pancake made with grated zucchini mixed into whole wheat dough along with spices like carom, salt, pepper, cumin and green chili, which is rolled into thin sheets, cooked on a greased tawa and best served with curd or mint chutney.

This is a healthier version of kadhi, where chopped zucchini is cooked in the regular besan and curd mixture along with spices. If you want to make it even more indulgent, make zucchini pakoras and then simmer them in the regular kadhi slurry. It is a soothing and summer-friendly dish that goes well with steamed rice.

This is a crunchy delight with very few spices. It is best served with roti and is a South Indian-style poriyal made with diced zucchini, mustard seeds, curry leaves, grated coconut, and roasted peanuts. It also goes well with steamed rice.