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  • Writer's pictureElise Rousse

The summery courgette caviar

My friend Louis gave me a humongous courgette from his parents’ garden. I wasn’t sure what to do with it until I remembered making an aubergine caviar a little while ago.

It’s super duper easy, perfect as a dip with some raw veggies and/or crackers. Ideal for a healthy summery appetiser!

All you need is a blender or a mixer.

(I have to be honest with you, the colour isn’t really shimmering so I didn’t take a picture).


  1. Courgette, the size and number will depend on the quantity of caviar you need (mind you that it’s full of water so you get less flesh than you think you would)

  2. Coriander (basil also works), a big handful

  3. Sunflower/pumpkin seeds, a handful

  4. Garlic (2 or 3 gloves, depending on the size of your courgette)

  5. Salt, pepper

  6. Chili powder, a pinch


Pre-heat the oven at 180°C.

Cut the courgette in half and display it on a tray (face down). Let it bake for about 45 minutes  (depending on its size). When it’s soft, take it out of the oven and let it cool down.

Over the sink, squeeze the water out – all of it – so the caviar isn’t runny. Scrape the flesh from the skin and put it in the blender with the coriander, garlic, seeds, salt, pepper and chili powder. Mix everything well until smooth.

My caviar was too runny because I didn’t squeeze the courgette well enough so I added a big tablespoon of pumpkin protein. If it’s also the case for you,  I guess you could add some almond flour or some other kind of plant-based flour (quinoa, rice).

You can prepare the same kind of dish with aubergines and thyme – also flipping delicious!


The courgette health benefits 

Improves digestion and heart health, has anti-inflammatory properties, helps balance thyroid function, helps maintain eye health, helps control diabetes.

Good source of protein, vitamin A, thiamin, niacin, phosphorus and copper. A very good source of dietary fibre, vitamin C, vitamin K, riboflavin, vitamin B6, folate, magnesium, potassium and manganese.


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