Squash blossoms, the delicate yellow-orange flowers of the squash plant, is a seasonal vegetable combines both beauty and nutrition. Often seen in markets during the summer months, these blooms are more than just flowers. This versatile, nutrient-rich ingredient is cherished in many global cuisines, while they may seem fragile, squash blossoms can be used in a wide variety of savoury dishes, providing both flavour and subtle texture. In this article, we will explore their health benefits, culinary applications, with a wholesome vegetable soup recipe of this underappreciated flower.
Health Benefits Of Squash Blossoms
Despite their delicate nature, squash blossoms offer a range of nutritional benefits. Check out a few of them:
Low In Calories
One of the primary appeals of squash blossoms is that they are low in calories and virtually fat-free, making them an ideal addition to weight-conscious diets and great for weight watchers
Rich In Vitamins
These blossoms are a good source of vitamins A and C. Vitamin A supports eye health, immune function, and skin maintenance, while vitamin C acts as a powerful antioxidant and aids collagen production,
Packed With Minerals
Squash blossoms provide some amounts of calcium, iron, and potassium. Calcium and iron are essential for bone health and red blood cell production, while potassium helps regulate blood pressure.
High In Antioxidants
Like many other edible flowers, squash blossoms contain antioxidants that help protect the body from oxidative stress, potentially reducing the risk of chronic diseases.
Amazing Digestive Benefits
Their high dietary fiber content (especially when consumed with other vegetables) can support digestion and promote regular bowel movements.
Also Read: Ruiding/Taradi: Nutrition, Health Benefits And An Easy Recipe From This Crunchy Tuber
Culinary Uses of Squash Blossoms
Squash blossoms are widely used in many global cuisines for their mild flavour, often described as slightly sweet and reminiscent of young zucchini. Here are several ways they can be enjoyed:
Stuffed Or Fried: A classic preparation, especially in Italian and Mexican cooking, involves stuffing the blossoms with cheese and lightly frying them. This brings out their flavour while offering a rich, creamy contrast.
Part Of Salads: When eaten fresh, squash blossoms add a splash of colour and a soft texture to wholesome salads. They pair well with citrus dressings and herbs like basil or mint.
Toppings For Pizza Or Pasta: Add whole blossoms as a topping to elevate pizza or pasta dishes, especially when paired with light cheeses and olive oil.
In Soups And Stews: Squash blossoms act surprisingly well in gentle simmering, making them a beautiful addition to light broths, especially when added at the end of cooking.
Also Read: 7 Must-Add Healthiest Root Vegetables For Overall Well-Being
Whether you stuff, fry, or simmer them in soup, these edible flowers offer a healthful and flavourful addition to your meals. Offering a creative and health-conscious way to elevate your meals, do not miss the opportunity to enjoy them when they are in season! This time, when you bring them home, try this delicious soup recipe and enjoy their versatility.
Vegetable Soup With Squash Blossoms
Ingredients
- 8 to 10 fresh squash blossoms, cleaned and trimmed
- 1 tsp Olive oil
- 1 medium onion, diced
- 2 cloves garlic, minced
- 1 carrot, chopped
- 1 zucchini, diced
- 1 potato, peeled and cubed
- 1 tomato, chopped
- 4 cups vegetable broth
- 1/2 teaspoon salt (adjust to taste)
- 1/4 teaspoon black pepper
- 1/4 teaspoon dried oregano
- Fresh parsley or basil for garnish
Method
- Gently rinse the blossoms under cool water. Remove the stamens and tough stems, then set aside
- In a pan, heat oil and add diced onion and cook for about five minutes. Add garlic and sauté for another 30 seconds until fragrant
- Stir in the chopped carrot, zucchini, potato, and tomato
- Pour in the vegetable broth. Add salt, pepper, and oregano. Bring to a boil, then reduce heat and simmer uncovered for about 20 minutes, or until vegetables are tender
- Gently add the squash blossoms and simmer for another few minutes, just until they are softened but not overcooked
- Serve warm with your choice of bread or as a light main course
(This article is reviewed by Soumita Basu Ayurveda Pharma Expert)
Author Profile: Preeti Sharma
Preeti Sharma has a Master's in Electronic Media and Mass Communication and certification in short-term writing from Florida. With close to a decade of experience, she specializes in crafting engaging blogs on beauty, veterinary care, and healthy cooking. Preeti is proficient in video editing tools and produces captivating and informative content across multiple platforms.
References
Evaluation of the potential of squash pumpkin by-products (seeds and shell) as sources of antioxidant and bioactive compounds
M J Saavedra, A Aires , C Dias
https://pmc.ncbi.nlm.nih.gov/articles/PMC4325009/
https://journaljsrr.com/index.php/JSRR/article/view/2029
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