Mushroom & Zucchini Blend

Ingredients

• 70 g (1 cup)white mushrooms, cleaned and quartered
• 1 mediumcourgette, sliced

Instructions

1. 1

   Prepare vegetables

   Clean and quarter 70 g (1 cup) of white mushrooms. Slice 1 medium courgette into rounds about 1.3 cm (½ inch) thick.

2. 2

   Steam mushrooms

   Set the mushrooms in a steamer basket over boiling water and steam for 4 minutes.

3. 3

   Add courgette

   Add the courgette rounds and steam for another 5–6 minutes, until both vegetables are completely tender.

4. 4

   Transfer vegetables

   Move the mushrooms and courgette to a blender, keeping in mind that they release plenty of moisture as they cook.

5. 5

   Blend until smooth

   Blend until smooth and savoury. Add just 1–2 tablespoons of liquid if needed to help the mixture blend smoothly.

What is mushroom and courgette purée?

This is a simple vegetable purée made by steaming mushrooms and courgette, then blending them until smooth. It belongs to the broad tradition of homemade baby food rather than a particular regional cuisine.

White button mushrooms have a mild flavour and become soft when cooked. Here, courgette adds moisture and a gentle taste, making the vegetables easy to blend together.

Nutrition and macros by portion

The nutrition label shows one serving as written: 50 calories, 4g protein, 9g carbs, 1g fat.

Most of the carbohydrates and fibre come from the courgette, while both vegetables contribute a little protein; the dish is naturally very low in fat. To make a more balanced plate, serve it alongside an appropriate source of energy and protein.

Choosing the vegetables

Mushrooms: Use fresh white mushrooms and clean them before quartering. Their mild, savoury flavour comes through without needing seasoning.

Courgette: Choose a medium courgette and slice it into similarly sized rounds so it steams evenly alongside the mushrooms.

Steam until fully tender

Start the mushrooms on their own for 4 minutes, then add the courgette for another 5–6 minutes. The vegetables should be completely tender before blending, with no firm pieces remaining.

Get the texture right

The vegetables release moisture as they steam, so transfer them to the blender before deciding whether to add liquid. Blend first, then add only 1–2 tablespoons if the purée needs help moving smoothly.

Keep the portion simple

This recipe makes one portion and has no added salt or other seasonings. The finished purée can be served on its own or alongside other suitable foods as part of a meal.

Timing and doneness

The stated steaming time is 9–10 minutes after the water boils, with the vegetables added in stages. Check tenderness at the end; if either vegetable is still firm, continue steaming until completely soft.

Recipe notes & tips

• Cut the courgette into even rounds for consistent steaming.
• Keep the steamer basket above the boiling water rather than letting the vegetables sit in it.
• Check that both vegetables are completely tender before blending.
• Blend before adding extra liquid, as the vegetables release moisture during cooking.
• Add liquid a tablespoon at a time so the purée does not become too thin.

Variations

• Thicker purée: Use the cooked vegetables without adding extra liquid.
• Looser purée: Blend in a little liquid, adding it gradually.
• More courgette: Increase the courgette for a gentler vegetable flavour.
• Mushroom-forward: Use a little more mushroom while keeping the vegetables thoroughly steamed.
• Chunkier texture: Blend briefly, stopping before the mixture becomes completely smooth.

Common mistakes to avoid

• Adding courgette too early: Steam the mushrooms for 4 minutes first so both vegetables finish tender.
• Leaving vegetables firm: Continue steaming until both are completely tender before blending.
• Adding too much liquid: Blend the vegetables first, then add only 1–2 tablespoons if needed.
• Crowding the steamer: Arrange the vegetables so steam can circulate around them.
• Blending before cooking: Steam the vegetables first to soften them for a smooth purée.

How to store

Cool promptly and store in a covered container in the fridge for up to 2 days. Reheat thoroughly, then let it cool to a suitable serving temperature; stir well and check the temperature before serving.

Frequently asked questions