I have a weakness for sweet and sour dishes when they remain clean and legible: a well-seared vegetable, a coating sauce, and that little balance between acidity and sweetness that makes you take another bite "to check".
This version with courgettes and curry is a recipe I came up with one evening when I wanted something quick, but with character, without going into an endless stew.
The secret is to treat the zucchini properly: short cooking time over fairly high heat. You're looking for a lightly browned surface, not a sad, watery zucchini.
Only then is the sauce poured over and left to reduce for a few minutes so that it gently coats the meat. The curry adds flavor without overpowering, and the vinegar provides the backbone of the dish.
I also like to add a handful of carrots in thin ribbons and a little onion: it adds crunch, colour, and naturally enhances the sweet and sour aspect.
From a nutritional standpoint, it's a rather light dish, rich in fiber, and the sauce is built mainly on reduction (so no need for tons of fat).
You can serve it as is with rice, or as an accompaniment to white fish.
And if you like it a little spicy, a pinch of chili at the end of cooking does the job very well, without breaking the balance!
Sweet and sour zucchini with curry
4
people17
minutes24
minutes166
kcal41
minutesZucchini , lightly seared, then coated in a sweet and sour curry sauce. A simple, vibrant recipe to serve with rice or noodles.
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Ingredients
800g courgettes of
2 carrots (approx. 100g each)
1 onion (approx. 120g each)
2 garlic cloves
2 tablespoons of olive oil (approx. 15ml per tbsp.)
2 tablespoons of honey (approx. 20g per tablespoon)
4 tablespoons of apple cider vinegar (approx. 15ml per tablespoon)
2 tablespoons of soy sauce (approx. 15ml per tbsp.)
1 tablespoon of tomato paste (approx. 20g)
1 teaspoon of curry powder (approx. 2g)
120 ml of water
Fine salt
Black pepper
Preparation steps
- Wash the zucchini. Cut them into half-moons about 1 cm thick (or into thick sticks if you prefer more texture). Peel the carrots and then make ribbons with a vegetable peeler (or coarsely grate them). Finely chop the onion. Mince the garlic.
- In a bowl, prepare the sauce: mix the honey, cider vinegar, soy sauce, tomato paste, curry powder, and water. Add pepper. Taste it: you should taste a true sweet and sour flavor.
- Heat a large skillet (or wok) over high heat with 1 tablespoon of olive oil. Add the zucchini in a single layer if possible. Sear for 4 to 6 minutes, stirring occasionally, just until golden brown without softening. Season lightly with salt. Transfer to a plate and set aside.
- Reduce the heat to medium, add the second tablespoon of oil. Sauté the onion for 3 minutes, then add the garlic for 30 seconds (just long enough to infuse it with flavor, not to burn it).
- Add the carrots and sauté for 2 minutes: they should remain crunchy.
- Return the courgettes to the pan. Pour in the sauce. Increase the heat slightly and let it reduce for 6 to 8 minutes, stirring occasionally: the sauce should become glossy and coat the vegetables.
- Taste and adjust: a splash of vinegar if you like it more vibrant, a tiny spoonful of honey if you prefer it sweeter, a grind of pepper. Serve immediately, ideally with rice.
📊 Nutritional Information
1 serving (approx. 310g)
| Nutrient | Value |
|---|---|
| Calories | 166 kcal |
| Proteins | 3.8g |
| Carbohydrates | 24.8g |
| including sugars | 17.1g |
| Lipids | 6.7g |
| including saturated fatty acids | 1.0g |
| Fibers | 4.3g |
| Sodium | 524mg |
| Vitamins | |
| Vitamin A | 58% AJR |
| Vitamin C | 28% AJR |
| Vitamin K | 52% AJR |
| Minerals | |
| Potassium | 19% AJR |
| Magnesium | 8% AJR |
| Iron | 6% AJR |
* RDA = Recommended Daily Allowance
📝 Notes
If serving with rice, allow approximately 60 to 70g of uncooked rice per person. The sauce is intentionally well-seasoned to coat the side dish.
💡 Chef's Tips
To prevent the courgettes from releasing too much water, use a very hot pan and do not overload: if necessary, sear them in two stages.
The sweet and sour curry sauce will need to reduce uncovered, otherwise it will remain “liquid” and won’t stick.
🔄 Variations
- For a spicier courgette: add a pinch of chili flakes when pouring the sweet and sour sauce.
- For a crunchier recipe: add a handful of crushed peanuts when serving.
