Baby marrow. Courgette. Zucchini. This versatile vegetable is called something different in each country I have lived in. Along with its many names, this little number can be utilized in so many ways, from ratatouille and spiralized courgetti-spaghetti, to baked in a sponge.
Delicious, fresh and feel-good. This zucchini salad is quick to prepare and truly delectable.
This is one I threw together last-minute for a dinner party years ago and it has now become one of my favourite go-tos. I often vary the ingredients depending on what I have on hand, but four key elements I keep consistent are butter lettuce, zucchini (obviously), spring onion and feta.
What makes a crave-worthy salad?
EASY ON THE EYE
Nature has given us such a beautiful colour palette, so don’t be afraid to use it. Every ingredient added brings contrast to your salad, so make sure whatever you are adding is balanced out by a complementary (or contrasting) element. This does not mean that your salad needs to be multi-coloured – there’s a simple beauty to a salad made up of shades of green.
TEXTURIZE
Textures make a salad more interesting and also encourage different ingredients to stand out. If elements are similar in texture, they tend to blend into one – instead, add a soft egg to crunchy lettuce, with a burst of cherry tomato. Also, experiment with different ways of cutting your vegetables. Julienne, shave, grate, quarter, dice, tear – the options are endless.
NUTS, SEEDS AND FRUIT – NOT JUST FOR TRAIL MIX
Texture doesn’t just come from your main plant ingredients. Adding seeds or nuts (my favourites are hemp and pumpkin seeds, chopped dates and dried cranberries) to a salad not only provides a pleasant surprise, but they can also complement certain ingredients beautifully. Pumpkin seeds and butternut, goat cheese pairs well with dried cranberries … you get the idea.
DRESS THAT BAD BOY UP
You wouldn’t attend an event without clothing and I think it’s downright rude to expect that of a salad. Dressings not only moisten leaves and enhance the flavour, but they can also be loaded with super nutritious ingredients, taking things to a whole new level.
In terms of nutrition, this zucchini salad delivers too:
- Zucchini – has high water content and stabilises blood sugar
- Butter lettuce – contains Vitamin A for healthy skin & phosphorous for supporting bones and teeth
- Avocado – healthy fats that help to keep you satiated and blood sugar stable (which slows sugar cravings)
- Blueberries – great for fending off disease, as well as combatting the stress everyday life and the environment places on our bodies
- Feta cheese – a guilt-free salad filler and flavour-enhancer, this cheese supports bone health and is rich in probiotics which encourage gut health
- Alfalfa sprouts – an excellent source of Vitamin C
Don’t be afraid to experiment with salads. Combine ingredients you enjoy, try products you’ve not had before and (*PUN ALERT*) make a meal of it. There’s no reason a salad should just be a healthy tick-box or after-thought garnish to your dish.
PrintZucchini Salad with Feta and Blueberries
Delicious, fresh and feel-good. This zucchini salad is quick to prepare and truly delectable.
- Prep Time: 20 mins
- Total Time: 20 mins
- Yield: 6 sides 1x
- Category: Salads
Ingredients
For the dressing
- 2 tbsp freshly squeezed lemon juice (or apple cider vinegar)
- 6 tbsp olive oil
- 1 tsp Dijon mustard
- 1 tsp honey
- 1 clove garlic, crushed
- 1 tsp dried mixed herbs (I use Herbs de Provence, but really anything you have)
- 1 pinch of dried chilli flakes
- Salt and pepper to taste
For the salad
- 2 medium zucchini
- 1 head butter lettuce
- 1 avocado, diced
- 1/4 cucumber, sliced and quartered
- 2 spring onions, chopped
- ½ cup alfalfa sprouts (or sprouted beans)
- 1 cup feta cheese (or more, if you’re a fan)
- 2 tablespoons hemp seeds
- 1 tablespoon sunflower seeds
- ½ cup fresh blueberries or 3 Medjool dates, chopped
- 2 tablespoons chopped fresh parsley
Instructions
Note before you start:
Do steps 1 – 3 a couple of hours before you plan to serve the salad, so that the dressing can work into the zucchini. I often do this in the morning, so that all I need to do is assemble later. It’s not a deal-breaker, so if you prefer your zucchini with a bit more crunch or are doing a last-minute, then marinate for less time.
- Add all the dressing ingredients and whisk with a fork, until the mixture becomes uniform. Add salt and pepper to your taste.
- With a peeler or mandolin, shave the zucchini lengthways, so that you create ribbons
- Mix the dressing with the zucchini and leave to marinade
- Wash and tear the leaves of the butter lettuce and place into a salad bowl
- Add the avocado, cucumber and then spring onion
- No longer than 90 minutes before serving (or your salad leaves may wilt), layer the zucchini ribbons on top, reserving the leftover dressing
- Sprinkle the alfalfa sprouts, followed by the feta and then the blueberries.
- Top with the seeds and cranberries, drizzle what is left of the dressing over the salad and with a flourish, scatter your chopped parsley on top to finish it off.
Notes
- When it comes to salad dressing, you need to taste-taste-taste to get the balance right. If you feel it’s too oily, add a little more vinegar. Too acidic? A little more oil or honey. Play around with it until you find it works for your taste buds.
- Some salads look better tossed, but this one I like to layer so that all the beautiful elements are on display.
- This salad is also beautifully complemented with a drizzle of balsamic glaze, which I often add on the side.
- Add cooked quinoa to ‘up’ that protein content and keep you feeling fuller longer.
Keywords: salad, side-dish, healthy, simple, fresh
