The Dish: A Summer Breeze
Kolokithakia me Avgolemono is the perfect harmony between the mild flavor of zucchini and the velvety, tangy intensity of the famous Greek Avgolemono sauce. It’s a light main or a sophisticated side dish that proves healthy food can be incredibly creamy and satisfying without the need for heavy cream or starch.
Why this dish is so healthy?
Zucchini: Composed of over 90% water, they are extremely low in calories while providing essential potassium, magnesium, and Vitamin C.
Avgolemono (Egg & Lemon): The eggs provide high-quality protein, while the lemon juice adds a powerful dose of Vitamin C, which improves the absorption of iron from the vegetables.
Digestive Aid: The light acidity of the lemon stimulates digestive juices, making this dish exceptionally easy on the stomach.
What makes the dish special?
It’s all about the technique! The Avgolemono sauce is an art form: by gradually emulsifying lemon juice, egg, and hot cooking broth, you create a texture as creamy as Hollandaise sauce but with a much fresher and lighter profile.
For whom is it suitable?
Vegetarians: A protein-rich, meatless highlight.
Low-Carb Enthusiasts: Perfect for a carbohydrate-conscious diet.
Families: Its mild flavor and creamy sauce make it a favorite even among children.
The Recipe (for 2 Persons)
Ingredients
4-5 medium-sized, firm zucchini
1 small onion, finely diced
2 spring onions, sliced into rings
1/2 bunch fresh dill, chopped
60ml Extra Virgin Olive Oil (e.g., from Repa Mediterran)
Approx. 300ml vegetable broth or water
Salt & white pepper
For the Avgolemono: 2 fresh eggs (medium), juice of 1.5 to 2 lemons (to taste).
Instructions
Preparation: Wash the zucchini and cut them into 2 cm thick slices or chunky bite-sized pieces.
Sauté: Heat the olive oil in a pot. Sauté the diced onions and spring onions until translucent.
Simmer: Add the zucchini and sauté briefly. Pour in the broth until the zucchini are almost covered. Add dill, salt, and pepper. Cover and simmer for about 15-20 minutes until tender but not mushy.
Prepare Avgolemono: In a bowl, whisk the eggs until frothy. Slowly whisk in the lemon juice.
Tempering (Crucial Step!): Slowly pour one ladle of the hot cooking liquid from the pot into the egg-lemon mixture while whisking constantly (this prevents the eggs from curdling). Add a second ladle and continue whisking.
Final Touch: Remove the pot from the heat. Pour the tempered mixture back into the pot. Gently swirl the pot (do not stir vigorously) until the sauce binds and becomes creamy. Do not boil again!
Zero-Waste Tip
Keep the zucchini skin on! The most valuable nutrients are located right under the skin. If you happen to find zucchini with blossoms attached, add the blossoms to the pot during the last 2 minutes of cooking—they are a true Mediterranean delicacy!
Drink Pairing
A crisp Moschofilero white wine from the Peloponnese, with its citrus and floral notes, is the ideal companion to this delicate sauce.
Nutrition Facts (per serving)
Kolokithakia me Avgolemono is the perfect harmony between the mild flavor of zucchini and the velvety, tangy intensity of the famous Greek Avgolemono sauce. It’s a light main or a sophisticated side dish that proves healthy food can be incredibly creamy and satisfying without the need for heavy cream or starch.
Why this dish is so healthy?
Zucchini: Composed of over 90% water, they are extremely low in calories while providing essential potassium, magnesium, and Vitamin C.
Avgolemono (Egg & Lemon): The eggs provide high-quality protein, while the lemon juice adds a powerful dose of Vitamin C, which improves the absorption of iron from the vegetables.
Digestive Aid: The light acidity of the lemon stimulates digestive juices, making this dish exceptionally easy on the stomach.
What makes the dish special?
It’s all about the technique! The Avgolemono sauce is an art form: by gradually emulsifying lemon juice, egg, and hot cooking broth, you create a texture as creamy as Hollandaise sauce but with a much fresher and lighter profile.
For whom is it suitable?
Vegetarians: A protein-rich, meatless highlight.
Low-Carb Enthusiasts: Perfect for a carbohydrate-conscious diet.
Families: Its mild flavor and creamy sauce make it a favorite even among children.
The Recipe (for 2 Persons)
Ingredients
4-5 medium-sized, firm zucchini
1 small onion, finely diced
2 spring onions, sliced into rings
1/2 bunch fresh dill, chopped
60ml Extra Virgin Olive Oil (e.g., from Repa Mediterran)
Approx. 300ml vegetable broth or water
Salt & white pepper
For the Avgolemono: 2 fresh eggs (medium), juice of 1.5 to 2 lemons (to taste).
Instructions
Preparation: Wash the zucchini and cut them into 2 cm thick slices or chunky bite-sized pieces.
Sauté: Heat the olive oil in a pot. Sauté the diced onions and spring onions until translucent.
Simmer: Add the zucchini and sauté briefly. Pour in the broth until the zucchini are almost covered. Add dill, salt, and pepper. Cover and simmer for about 15-20 minutes until tender but not mushy.
Prepare Avgolemono: In a bowl, whisk the eggs until frothy. Slowly whisk in the lemon juice.
Tempering (Crucial Step!): Slowly pour one ladle of the hot cooking liquid from the pot into the egg-lemon mixture while whisking constantly (this prevents the eggs from curdling). Add a second ladle and continue whisking.
Final Touch: Remove the pot from the heat. Pour the tempered mixture back into the pot. Gently swirl the pot (do not stir vigorously) until the sauce binds and becomes creamy. Do not boil again!
Zero-Waste Tip
Keep the zucchini skin on! The most valuable nutrients are located right under the skin. If you happen to find zucchini with blossoms attached, add the blossoms to the pot during the last 2 minutes of cooking—they are a true Mediterranean delicacy!
Drink Pairing
A crisp Moschofilero white wine from the Peloponnese, with its citrus and floral notes, is the ideal companion to this delicate sauce.
Nutrition Facts (per serving)
| Nutrient | Amount |
| Calories | 380 kcal |
| Fat | 31 g |
| Carbohydrates | 10 g |
| Protein | 14 g |
| Fiber | 4 g |
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