Zucchini Torta is a Mexican-inspired brunch made with eggs, grated zucchini, whole wheat flour, almond flour and spices. It is a versatile and easy-to-make recipe that is diabetic-friendly and will appease even the pickiest eater. This moist, bread-like recipe can be customized with a choice of carrots, corn or spinach and varied with spelt flour. Enjoy the Zucchini Torta for breakfast, brunch, dinner, or as a side with any dish!
Today, I’m writing about a family favorite, the Zucchini Torta, which I came across when I was traveling in Mexico. First of all, a zucchini is the same as a courgette. They both refer to summer squash, which is in the same ‘Cucurbitaceae’ plant family. It just so happens that the Italian name is zucchini and the French is courgette. Please note that the singular form of zucchini is zucchini.
Difference between torta and torte:
I have often found that torte, torta, and tart are used interchangeably to describe a pie-like dish that can be either savory or sweet. This confusion is because these terms sound similar and also reflect the etymology of their European heritage. Typically, a torte is a rich dessert cake that has its origins in Central Europe. It is usually a rich and dense dessert that consists of a cream or chocolate filling complemented by fruit. It is bound by ground nuts or breadcrumbs instead of flour.
A torta, on the other hand, is a more generic term because its usage is dependent on the region. In Italy, a torta can be sweet or savory bound by a pastry crust. In Latin America (because of their Spanish heritage), Mexico, and Spain, a torta is predominantly savory and can even refer to a savory sandwich made with split rolls. There is a similarity between the Italian savory torta and the French quiche, although, given the rich gastronomic history between these two countries (to say nothing of regional variations), you can be forgiven for referring to an Italian torta as a French quiche.
Health benefits of zucchini and almond flour in the Zucchini Torta:
The unassuming zucchini is one of those ubiquitous fillers that mask a wonderful array of health benefits. For one, it is chockful of nutrients and vitamins. It is rich in:
- Manganese and vitamins A and C which support eye health.
- Carotenoids, such as beta-carotene, and lutein, and zeaxanthin are rich in antioxidants that help mitigate cancers.
- Fiber, potassium, and carotenoids help reduce blood pressure and cholesterol.
- Fiber helps increase insulin sensitivity and stabilize blood sugar levels.
- Fiber and water promote healthy digestion.
If you’re sensing a fiber theme in the Zucchini Torta recipe, you’re not wrong. If you’re sensing that I am making a pivot towards unrefined flour, you are also correct. It is important to understand that refined flour, for its many uses, is evolutionarily a recent development. Our bodies are conditioned to consume whole grains thus deriving both fiber and nutrients. When refining was introduced in the late 19th century, both fiber and nutrients were discarded because they did not sustain a long shelf life. In a way, I am reaching back to the beginning to go forward in the future.
While you can buy commercial almond flour, it is equally easy to make it at home. You need to blanch the almonds and dry them out before grinding and sifting them before they become oily. Alternatively, you can grind whole almonds to a fine powder. The reason I used almond flour in this Zucchini Torta instead of refined flour will become obvious after the next paragraph.
While you can easily compare the nutrition labels at your local supermarket, let me give you a précis.
- Almond flour has 5x more fiber content than AP flour.
- It has 1.5x more protein than AP flour.
- It has 6x lower in its Glycemic Index score than AP flour.
- It has 6x lower carbohydrates than AP flour.
In addition to these flour-based benefits, consider that almond flour is a wonderful source of vitamin E (35% of the Recommended Daily Intake – RDI)) and manganese (31% of RDI). It is also a rich source of magnesium, copper, phosphorus, calcium and iron. While it has a higher fat content as compared to AP flour (because it is unrefined), it is mostly monounsaturated fats, which studies have shown to reduce LDL (bad cholesterol) and increase HDL (good cholesterol).
As the saying goes, the proof of the pudding is in the eating or the proof is in the pudding. Now, if you’re expecting the light fluffy bread texture that is the hallmark of AP refined flour, you’re going to have to moderate that expectation. However, the Zucchini Torta is not dense, but it will not have the lightness of AP flour. It is healthy and unrefined flour. But I promise you, it is still on the lighter side; this is a filling and tasty treat that can be consumed hot or cold, for breakfast, lunch, brunch, and dinner. It is so full of goodness that it will become a family favorite. This is true especially if you are attempting to recover from all those delicious treats from the holidays or if you are simply looking for a wholesome breakfast idea for young children or diabetic-friendly options.
Frequently Asked Questions:
1. What can I substitute for the zucchini?
I have previously made the Zucchini Torta with yellow squash or pumpkin.
2. Can I use frozen zucchini?
If you are using frozen zucchini, I recommend that you squeeze out the liquid from the zucchini after grating it into a cheesecloth and then add it to the egg mixture.
3. Should I peel the zucchini before grating it?
Zucchini is generally used with the skin, so grate them whole.
If you’ve tried this recipe or have questions, I would love to hear from you. Please feel free to share (below) your thoughts, comments, or any questions that you might have. And if you like my recipes, you could subscribe to my mailing list for the latest recipes that will be delivered straight to your inbox. From my pen to your table, Bon Appetit!
Ingredients:
Veggies: zucchini – grated with the skin and chives; other variations are to use carrots, corn or spinach
Aromatics: shallot, garlic and peppers such as jalapeno and habanero
Spices: ground cumin and ground black pepper
Eggs and low-fat milk
Flour: whole wheat flour and almond flour – whole or blanched ground almonds will work
Fat: extra virgin olive oil and avocado oil for brushing
How to make Zucchini Torta:
- Prepare the ingredients.
2. Heat a pan with one tablespoon of olive oil and sauté the garlic and shallot until golden. Add the jalapeno and habanero and sauté for a few seconds.
3. Add the grated zucchini and sauté for 1-2 minutes on medium heat. Add the salt and spices and turn off the heat.
4. Whisk the eggs in a large bowl using a hand mixer until frothy for at least 2 minutes. Then, add the olive oil and milk and whisk for another minute.
5. Gently, fold in the grated zucchini and chives. Next, mix the dry ingredients in a bowl and fold this mixture into the egg-zucchini mixture.
6. Divide the mixture into a 6 mini loaf tray (6″x2″ per mold). Bake for 28-30 minutes until a skewer comes out clean and is golden on top.
7. Slice each mini loaf and serve hot garnished with cherry tomatoes, parsley and jalapeno.
Tips:
- I have used freshly grated zucchini without squeezing out its juices in this Zucchini Torta which has helped keep this dish moist yet airy and mostly light. Grate the zucchini finely.
- Eggs must be whisked to a froth to get a somewhat light and airy Zucchini Torta.
- Almond flour or meal can be used with white or regular whole wheat flour. Sift the dry ingredients together before folding them in until there are no lumps.
Serving suggestions:
This Zucchini Torta is a dish served best for breakfast or brunch. You can slice the torta and serve it as a sandwich on bread for breakfast. It is also perfect as a side dish with any main course. My kids loved this dish as they were growing up because they could not tell that it was loaded with veggies. Please feel free to bake it like a crust-less pie in a pie dish.
Storage:
If you have leftovers, feel free to refrigerate the Zucchini Torta for 2 days. It will not taste good when frozen.
Other brunch egg recipes that you might like:
Zucchini Torta
Equipment
- mini loaf tray
Ingredients
- 1 garlic minced
- 1 shallot chopped
- 1½ cup zucchini grated
- 1 jalapeno chopped
- ¼ tsp habanero
- 3 tbsp milk low fat
- 3 tbsp extra virgin olive oil +1 tbsp for sautéing
- ¾ tsp salt
- ½ tsp ground black pepper
- ½ tsp ground cumin
- 3 egg
- ¼ cup Bob's Red Mill whole wheat flour
- ¼ cup Bob's Red Mill almond flour +2 tbsp
- 1½ tsp baking powder
- ⅓ bunch chive
- 1 tbsp avocado oil for greasing the tray
- 5 parsley and cherry tomato for garnish
Instructions
- Preheat oven to 350 degrees F. Prepare the ingredients.
- Heat a pan with one tablespoon of olive oil and sauté the garlic and onion until golden. Add the jalapeno and habanero and sauté for a few seconds.
- Add the grated zucchini and sauté for 1-2 minutes on medium heat. Add the salt and spices and turn off the heat.
- Whisk the eggs in a large bowl using a hand mixer until frothy for 2 minutes. Then, add the olive oil and milk and whisk for another minute.
- Gently, fold in the grated zucchini. Next, mix the in dry ingredients in a bowl and fold this mixture into the egg-zucchini mixture.
- Divide the mixture into 6 (6"x2") mini loaf molds in a tray. Bake for 28-30 minutes until a skewer comes out clean and is golden on top.
- Slice each mini loaf and serve hot garnished with cherry tomatoes, parsley and jalapeno.
Video
Notes
- You can vary or customize this recipe using other veggies such as carrots, corn or spinach.
Nutrition
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