Vegetable Marrow - a misunderstood and delicious addition to your next meal!

Did you know?

• Marrow is a type of summer squash and is closely related to zucchini, both botanically and in taste.
• They have a firm rind and a neutral flavour; they take on other flavours well.
• They provide a great source of vitamin A and C, dietary fiber, antioxidants, calcium and iron.
• Smaller marrow tends to be more flavorful and nutrient-dense, and less watery.

 

Fun Fact: Marrows are the mature fruit of certain Cucurbita pepo cultivars. The immature fruit of the same or similar cultivars is called courgette.

 

Where to store it?

They can be stored in a cool dry place no more than 2 to 4 days. To keep them longer, keep them in your refrigerator. The sooner you use them the better the quality.

 

How to Use it?

The skin of the marrow is stripy, thick and edible. There's no need to peel, as they'll soften when cooked, just top and tail the marrow before cutting into cubes. If you want to peel the skin though, it's easy enough to do so with a good peeler. They can be eaten raw but most enjoy them better cooked. You can use them as you would zucchini in any recipe. Slice, grate, bake, stuff, roast or grill.

 

Recipes:

 

Roasted Vegetable Marrow

Created by: Michelle Minnaar

An easy and delicious side dish!

 

Ingredients:

1 marrow, washed and cubed

2 TBSP olive oil

4 garlic cloves, peeled and crushed

1 TBSP caster sugar [optional]

½ tsp salt

Directions:

1. Preheat the oven to 375°F.

2. Place the cubes of marrow in a large roasting dish. For best results, arrange them in a single layer to increase the caramelization to take place from all angles. Use two or more roasting dishes, if need be.

3. Mix the oil, garlic, sugar and salt in a small bowl. For a little spice add 1 tsp chill flakes.

4. Sprinkle the mixture over the marrow and mix the marrow by hand until all marrow surfaces are covered.

5. Place the roasting tin/s in the oven for 45 minutes, giving the vegetable a toss and a turn every 15 minutes or so. Since marrow is quite watery, you have the option to spoon out any excess water or cook it for longer in order for the liquid to cook off.

6. As soon as the marrow is cooked and lightly browned, you can remove it from the oven. If not, bake for another 15 minutes or so.

7. Serve immediately as part of a main meal. Enjoy!

 

 

Fried Vegetable Marrows under a Lemon Garlic Cream Sauce

Created by: Yummly

These make a great vegetable appetizer. It can be served as a hot or warm starter. The dish is easy to cook, so if you are time limited, then this recipe is a good one!

 

Ingredients:

1 lemon

1 pinch salt

1 TBSP olive oil

1/2 bunch dill

3 lettuce leaves

2 cloves garlic

2 TBSP sour cream

1/2 bunch parsley

7/8 cup wheat flour

3 vegetable marrow

salt to taste

Directions:

1. Wash vegetable marrows, peel them and cut into thick circles. Stir in salt, set aside for 10-15 minutes.

2. Preheat olive oil in a skillet and fry the marrows on both sides, dipping them in flour beforehand. Then transfer the marrows to a paper towel and let extra fat drain.

3. Rinse and chop dill and parsley finely. Combine them with sour cream, squeezed lemon juice, chopped garlic and salt. Mix the ingredients thoroughly. Our sauce is done!

4. Wash lettuce leaves and arrange them on a plate. Place the prepared marrows there. Spread the sauce on top of them evenly.

5. Enjoy!

Tip! If you are a vegetarian, then you can substitute the sour cream with olive oil.

 

 

Spanish Rice Stuffed Marrow

Recipe Created by: Corina Blum

Have you ever wondered how to cook a marrow? Well, this recipe for stuffed marrow with Spanish rice is simple, delicious and a great way to enjoy them!

 

Ingredients:

1 large marrow

1 TBSP olive oil

7oz cooking chorizo cut into chunky slices

1 onion

1 chili pepper

2 green, red or yellow peppers diced

2 garlic cloves

⅓ eggplant cubed

½ tsp smoked paprika

1 tsp dried thyme

1 tsp dried oregano

¼ tsp turmeric or a thread of saffron

¾ cup rice

2 1/3 cups chicken or vegetable stock

pinch salt

pinch black pepper

Directions:

1. Cut the marrow in half lengthways, remove the soft middle by scraping it out with a spoon and then put the marrow on a baking tray. Season it and drizzle with olive oil then place in the oven at 350 degrees for an hour.

2. Cook the chorizo in a saucepan until it releases its oil and begins to go a little crispy. Add the onions and chili pepper. When the onions are soft, add the garlic. Cook for a minute and then add the rest of the vegetables, the herbs and spices, and the rice. Stir in.

3. Add about ¾ of the stock. Cover and leave to simmer gently. After 15 minutes check it and stir in the rest of the stock if necessary.

4. Spoon the filling into the marrow. You might not be able to fit all the stuffing in. Return the stuffed marrows to the oven and cook for another 20 minutes. The extra stuffing can be served alongside the marrows or for anyone who doesn't like marrow and just wants the stuffing.

 

Quick Marinated Marrow

Created by: Chiara Turilli

 

Ingredients:

⅓ cup olive oil

1lb marrow, trimmed and halved lengthways

1 TBSP red-wine vinegar

1 garlic clove, peeled and crushed

Handful basil, chopped

Directions:

1. Heat 2 TBSP oil in a pan. Fry baby marrow until browned, about 3 minutes per side. Place in a bowl and sprinkle with salt.

2. Whisk together the vinegar, garlic and remaining oil. Season with salt and pepper.

3. Pour the liquid over the fried marrow. Add the basil and toss everything together gently. Adjust the seasoning, if required.

4. Leave the marrow to marinate at room temperature for 1 hour, then serve.

 

Recipes are curated by Lauren