Vegetable Marrow

Name: Vegetable marrow, usually just called marrow (Cucurbita pepo) — a large, elongated, thin-skinned, pale or striped green summer squash, essentially an overgrown courgette (zucchini), with mild, watery, pale flesh. It is especially popular in Britain.

Description

Marrows are varieties of the same species as zucchini, bred in Britain and picked when much larger, up to 30 cm or more. They are a traditional feature of British allotments and village produce shows, where huge marrows compete for prizes. They are a regular in British cooking, but have become less common than zucchini, which is picked young and better flavoured.

The flesh is mild and watery, and benefits from strong seasonings, and the large seeds and pithy centre are scooped out. Marrow is used in stuffed marrow dishes, chutneys and jams, and is eaten in Indian cooking too.

Main nutrition value

Marrow is very low in calories, with a high water content, and provides small amounts of vitamin C, potassium and fibre.

How best to be consumed

Marrow is mild, so it needs flavour from fillings and seasonings.

1. Halve lengthwise, scoop out the seeds, and stuff with minced meat, rice, herbs or cheese, then bake.
2. Peel the tougher skin of large marrows, and slice into soups, stews, curries and ratatouille.
3. Make into chutney or marrow and ginger jam, as a way to use a glut.
4. Salt slices briefly to draw out water, then pat dry before frying or roasting.
5. Choose smaller marrows, which are more tender and tasty.

Overconsumption could cause…

Marrow is safe in food amounts.

1. Toxic squash syndrome from cucurbitacins, natural compounds that make a squash or gourd intensely bitter, and which can cause severe stomach upset, hair loss and even death in rare cases, so always taste a little raw and discard the whole fruit if it is very bitter.
2. Watery, bland results if overcooked.
3. Little flavour or nutrition if it replaces more nutrient-rich vegetables.
4. Added fat, salt and sugar in stuffings, chutneys and jams.

GroupsSquash and GourdsGourd family (Cucurbitaceae)Fresh

Related foodsAcorn SquashAsh Gourd / Winter MelonBitter Gourd / Bitter MelonBottle GourdButtercup SquashButternut Squash

Wikipedia — Vegetable marrow, used for origin, naming and history: https://en.wikipedia.org/wiki/Vegetable_marrow