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- Dish type
- Vegetable salad
- Courgette salad
A light summer salad with raw vegetables and a simple dressing. Healthy and delicious!
18 people made this
- 500g (2 to 3) courgettes, finely sliced
- 600g (4 to 5) tomatoes, finely sliced
- 6 tablespoons olive oil
- 3 tablespoons white balsamic vinegar
- salt and pepper, to taste
- fresh chopped basil
MethodPrep:10min ›Ready in:10min
- Combine courgettes and tomatoes in a salad bowl. In a separate bowl or in a jam jar with a tight lid, combine the oil, vinegar and seasoning and mix well. Pour over the vegetables and toss. Let sit for 15 minutes. Just before serving, sprinkle with basil.
Reviews & ratingsAverage global rating:(3)
Reviews in English (1)
by Michael Rosencrants
Really just used this as a base and worked my own veggies in based on what I had. I found the dressing to be a nice refreshing change and a the salad itself (seasonings etc.) I followed with a few substitutions. I will make it again. Great idea. The basis is excellent. Thanks for the inspiration.-28 Jul 2018
Fresh courgette salad with creamy tomato dressing recipe
After a healthy recipe packed full of veggie goodness? A light and healthy way to serve courgettes as part of a salad is with this recipe, with crisp cucumber, onion and a creamy tomatoey dressing. Get the family on the way to their 5-a-day, and with creamy Greek yoghurt added too, it’s delicious and filling. Salads don’t have to be dull and this recipe proves exactly that.
Raw Zucchini Tomato Salad Recipe
This raw zucchini salad with cherry tomatoes, onions and parsley is so colorful, healthy and delicious! Truly refreshing!
Yes, zucchini can be eaten raw and it tastes amazing in this salad! Raw zucchini, juicy cherry tomatoes, zesty red onions and fresh parsely are dressed with a homemade dressing of extra-virgin olive oil and freshly squeezed lemon juice. This stuff is so good, you&rsquoll want to take a big spoon and keep eating and eating more and more of this healthy deliciousness!
There is no healthier way to eat your veggies than to eat them raw! All the vitamins and nutrients are preserved this way &ndash they don&rsquot have to be destroyed by the cooking process! Extra virgin olive oil in a dressing actually helps your body absorb the vitamins in the vegetables. Raw natural food is what our ancestors have been eating and the healthiest way to eat!
What does raw zucchini taste like? Make this salad and find out :) Seriously, raw zucchini has a pretty mild taste that just blends in with other vegetables. It&rsquos mildly crunchy too and combines perfectly with juicy tomatoes and zesty onions! Parsley adds a super refreshing taste, and the dressing just makes everything complete. Freshly squeezed lime juice and olive oil go so well here, followed by sprinkling of salt and pepper to taste! Yum!
Do you need to peel raw zucchini? Not really! Zucchini skin is soft and just blends in with the zucchini chunks in this salad. Not peeling the zucchini saves you time and effort &ndash why do extra work if you don&rsquot have to :) Plus zucchini skin like any fruit and vegetable skin contains extra vitamins and nutrients! To minimize the pesticide exposure, choose organic zucchini and also wash it really well before chopping.
A really awesome thing about this raw zucchini tomato salad is that it can be made ahead. Yes, this salad stays perfectly good in a refrigerator for up to 3 days! There are no lettuce leaves to wilt :) Making this salad ahead is the reason why I use cherry tomatoes instead of regular tomatoes. While regular tomatoes get mushy when refrigerated, cherry tomatoes retain good texture and juicy taste, even when chopped! That&rsquos why I always use cherry tomatoes when meal-prepping my mason jar salads!
I love having a huge batch of this zucchini salad in my refrigerator! If this portion is too big for you to eat at once, it&rsquos great to have this salad on hand for later! Nothing encourages healthy eating more than having healthy food that&rsquos ready to eat waiting for you!
On the picture above, I prepped a huge bowl of this raw zucchini salad and a baking sheet of gluten-free meatballs! Look at the size of that salad bowl &ndash it&rsquos as big as the baking sheet (I&rsquove increased the recipe portion by 1.5 by using 3 zucchinis instead of 2 and 3 pints of cherry tomatoes instead of 2). And these meatballs are so yummy and healthy too, follow the link for my gluten-free meatballs recipe. Enjoy!
If you like this healthy raw zucchini salad, you will also love these easy recipes:
Baked Zucchini Fries &ndash these Parmesan garlic zucchini wedges are out of this world!
Best Ever Zucchini Bread &ndash loaded with zucchini and has amazing taste and texture, this is the only zucchini bread recipe you&rsquoll ever need!
Chopped Caprese Salad With Cherry Tomatoes &ndash another awesome salad that uses cherry tomatoes and fresh basil, so colorful, healthy and delicious!
Stuffed Zucchini Boats &ndash zucchini stuffed with meat and cheese and baked to perfection, this is my favorite low-carb dinner!
Oven Baked Zucchini Chips &ndash turn zucchini slices into chips by using your oven! These zucchini chips are so crunchy!
Cherry tomato sauce, basil and Mozzarella sauce on courgette ribbon pasta
We love ribbons of buttery vegetables instead of pasta to cut back on the carbs if you flash cook them in a hot oven they are delicious and they won’t shed water as they can do in a pan.
Dress them with butter, olive oil, chilli, parsley or cheese for a wonderful side dish or as a base for pasta sauces or try our recipe with cherry tomatoes and Mozzarella below.
Ingredients - Serves 6
For the ribbons
300 to 400g courgettes, (2 to 3 courgettes)
2 tablespoons extra virgin olive oil
salt and freshly ground black pepper
For the sauce
2 tablespoons extra-virgin olive oil
1 red chilli, finely sliced
500g cherry tomatoes, halved
3 garlic cloves, crushed and chopped finely
Small handful basil, torn roughly
Salt and freshly ground black pepper
2 x 125g balls of Mozzarella, roughly torn
Preheat the oven to 220˚C/fan 200˚C/gas mark 7. Line two baking trays with baking parchment.
Use a spiraliser with the thinnest slicer attachment to make ribbons. Alternatively use a knife, potato peeler, mandolin or cheese slicer to make thin ribbons of vegetables. With a little practice you will find the best gadget and method of preparing them. You can hold the vegetable down with a fork when your fingers get too close to the cutter and chop any remaining awkward-to-cut parts by hand into dice.
Toss the ribbons in a bowl with the oil and season. Spread the ribbons out onto the baking trays in curls rather than flat so the heat can circulate easily. Bake for 4 to 5 minutes or until cooked through.
Meanwhile, heat the oil in frying pan, when hot add chilli and after a few seconds add the cherry tomatoes and garlic. Sauté for 3 minutes on a high heat. Do not overcook the tomatoes.
Remove the courgettes from the oven and use tongs to gently add them to the tomatoes in the pan. Then add the basil and toss again. Serve on warm plates topped with Mozzarella.
Learn more great recipes by joining us on one of our low carb cookery courses. See HERE for a list of upcoming dates.
- Courgette Pasta Salad: This raw salad recipe makes about 6 hearty servings, but you can stretch it even further by cooking 8oz of cooked gluten-free noodles (I love these chickpea noodles, I think they taste the closest to flour noodles) and mixing it with the zucchini salad. If you do this, I recommend that you double the dressing recipe so you have enough to coat the noodles. Also, reserve 1 cup of the hot pasta water to thin the sauce to your desired preference.
- Roasted Courgette Salad: You can enjoy this salad raw or roasted. If you prefer it to be hot, please follow the recipe card instructions to make the salad and then follow the roasting instructions below.
If you prefer the flavor of roasted vegetables instead of a raw salad, you can follow the instructions to make this salad and then put it in a large 9x13 casserole dish, cover it with parchment paper or foil and then roast it at 350 degrees for 20-25 minutes, stirring halfway through.
Zucchini & Tomato Ragù
Presenting ratatouille's chic Italian cousin: zucchini and tomato ragù. This simple dish from Tuscany: Simple Meals & Fabulous Feasts from Italy by Katie & Giancarlo Caldesi shines with fresh summer veggies. Eat it in a bowl for a quick lunch, serve it as a side dish with grilled meat or add a poached egg and call it breakfast. Best of all? It keeps well in the fridge for a couple of days.
6 tablespoons extra-virgin olive oil
1 onion, peeled and roughly chopped
2 garlic cloves, peeled and lightly crushed
1 medium summer squash, sliced
Kosher salt and freshly ground black pepper
7 ounces ripe, flavorful tomatoes, chopped
4 ounces mozzarella, roughly torn
¼ cup parsley leaves, roughly chopped
1. Heat the oil in a large non-stick skillet over medium heat. Add the onion and garlic and cook, stirring often, until the onion is translucent, 8 to 10 minutes.
2. Add the zucchini and summer squash season with salt and pepper. Cook, stirring frequently, until the zuchhini and summer sauce turn golden, about 2 minutes.
3. Stir in the tomatoes and cook until they have just become to soften and the zucchini and summer squash are al dente, about 2 minutes. Serve topped with the mozzarella, parsley and basil.
Note: The information shown is Edamam's estimate based on available ingredients and preparation. It should not be considered a substitute for a professional nutritionist's advice.
Flexible Bulgur Wheat Salad
It’s a truly flexible recipe – the amounts are really suggestions. Diced regular tomatoes are fine in place of the cherry tomatoes — any color, the more colors the merrier. If you don’t have a red onion, don’t sweat it — yellow, white, sweet, all good. All parsley is nice and slightly tabbouleh-esque, but you can also use half parsley and have other fresh herbs, maybe a mixture of chopped basil, thyme, and chives (I love that combo).
Sticky Aubergine & Courgette Puttanesca with Roast cauliflower
As I’m writing this, I’m dreaming of the long Summer days and endless warm nights. This introduction is the perfect one for this recipe – which is packed with beautiful Summery flavours that I hope will invoke those same fond summer memories.
I’m talking a whole abundance of Summer vegetables, six to be precise, enveloped in a deep and rich tomato sauce that coats each morsel perfectly. Inside you’ll be digging for the hidden olives and tasting the salty tang of capers on the back of your palate finished with a warm hint of chilli.
To be completely honest with you, the dish was pretty perfect as it was, but I couldn’t resist adding some roasted cauliflower to it. You know it’s my kryptonate. Roasted vegetables are my happy place and they just transform so many different dishes in the simplest but also most complex ways all at the same time. This dish is not only super healthy and packed full of nutrient-dense ingredients that will keep you full all day but reminds me of sitting in the sun for lazy long lunches with my friends.
To me, bold Italian flavours are synonymous with this memory. It makes me remember it, and it makes me long for it – eating big platters of fresh, seasonal and locally foraged food with a glass of cold white wine to wash it all down. Now, I know we can’t socialise right now during to the current and ongoing COVID-19 pandemic, but this dish is the next best thing. Especially when you close your eyes, take a longing mouthful and just let yourself sit and overcome with happiness – both in your mind and belly!
This one does take a little extra time to cook, but it is really worth it to get that deep intense flavour out of the tomatoes that this dish is just crying out for. Tomatoes have this incredible way of bringing different elements to a dish based on what you are looking for. They can be sweet and fresh, or they can be hearty and rich, and the latter is exactly what we are searching for with this one – and I think we have nailed it right on the head. Once heavy and thick it can cradle the aubergine and cauliflower and stick to its roasted florets.
Roasting the cauliflower is also a step that adds multiple depths of flavour to this dish – when you roast a cauliflower you allow its earthiness and nuttiness to develop deep within itself. The charred tops add a bitterness and roasted sweetness that pairs perfectly in this dish, especially the extra special toppings it has. They are optional, but I would highly recommend them. Finish the dish by adding a cool, creamy and zingy mint cucumber dip to round the dish off and then the roasted cherry tomatoes add texture and crunch, their juices just popping and oozing into the warm stew underneath.
There are a lot of vegetables in this dish, but you don’t have to use all six. Hunt around in your fridge, find what needs using up and pop those in. If you have more peppers and no courgettes – don’t worry – this dish is supposed to be simple and relaxed and personalised each time. Meaning no two bowls are ever the same.
Feel free to swap the roasted cauliflower for roasted broccoli instead or a combination of the two, the green pop of colour adds a fun contrast to the striking reds and oranges from the tomatoes. Speaking of which, you can swap the fresh tomatoes and water for 1 can of tinned. The final product may be a little sweeter due to the additional sweetness in the tin but will be just as delicious.
The olives, capers and chilli are classic ‘puttanesca’ a traditional Italian sauce made using these ingredients along with fresh tomatoes, but I understand that they might not be to everyone’s tastes or preferences, you can remove them and replace with a pinch of salt and cracked black pepper instead.
If you like this recipe, why not give one of my other aubergine recipes a try?
These Baked Aubergines with Lentil Salad, Creamy Hummus and Roast Tomatoesis inspired by a tapa salad and really hits all those wonderfully subtle spiced spots. Fancy something a little heartier?
Try my Roast Cauliflower and Aubergine with Smokey Red Pepper and Chickpea Stewfor the perfect winter warmer and heart-healthy belly-busting dish.
And for something a little lighter, this Roast Fennel, Aubergine and Freekah, Chickpeas and Harissa Dressingticks all the right boxes.
I really hope you love this delicious dish as much as I do make sure to post and tag with @rebelrecipes #rebelrecipes if you make this dish so I can see and repost your gorgeous creations!
To make the cheese, courgette, and honey pie, grease a 25x25cm/10x10in baking dish with butter.
Combine the feta, kasseri (or gruyère if using), halloumi and courgettes in a large mixing bowl. In another small bowl, whisk one of the eggs with a pinch of white pepper and the thyme leaves and add this to the cheese mixture, mixing well.
Tease the kataifi pastry apart and lay half of it in the greased baking dish, easing it up the sides a little. Fill with the cheese mixture. Drape the rest of the kataifi pastry over the top, then whisk the remaining egg with the cream and milk and then pour this evenly over the entire pie. Leave to one side for 30 minutes. Preheat the oven to 200C/180C Fan/Gas 6.
Scatter the walnuts over the top of the pie, drizzle everything with olive oil, then put the baking dish directly on the bottom of the oven and bake for 35 minutes, or until crisp and golden-brown.
Drizzle over the honey, then return to the oven for 10–15 minutes, or until dark golden-brown. Leave the pie in the tray for 10 minutes before serving.
To make the tomato, rusk and olive salad, combine the red onion and red wine vinegar in a large mixing bowl and leave to soften for 5 minutes.
Add the tomatoes, olives and rusks (or crispbreads) to the bowl, then add the capers, basil, parsley and extra virgin olive oil. Season to taste with salt and pepper. Scatter over the dried oregano and serve with slices of the pie.
Courgette salad with tomato and basil recipe - Recipes
For the courgette pesto:
- 5 courgettes, roughly chopped
- 2 bunches of basil
- 50g spinach
- 75ml extra virgin olive oil
- 10g pine nuts, toasted
- 50g Italian hard cheese, grated
- 1 clove garlic, chopped
- 10ml sherry vinegar
- Salt & pepper to taste
For the pasta:
- 250g dried Rigatoni pasta
- 1 clove garlic, chopped
- 50g cherry tomatoes, halved
- 50g green beans, halved
- 3 tbsp courgette pesto
- 15ml extra virgin olive oil
- 10g pine nuts, toasted
- Handful of rocket
- Italian hard cheese to garnish
- Salt & pepper to season
Makes 4 servings
For the courgette pesto:
- Blanch in boiling water for 30 seconds, remove with a slotted spoon and add to iced water to refresh.
- Add the spinach to the same boiling water and blanch for 10 seconds then add to iced water too.
- Repeat the process with the basil, also blanching for 10 seconds and adding to the iced water.
- In a frying pan, lightly toast the pine nuts until golden, remove and allow to cool.
- Squeeze out the excess water from all the blanched vegetables. Place into a blender and add chopped garlic and half of the olive oil.
- Blitz until smooth then slowly add remaining olive oil.
- Once combined, add the sherry vinegar, grated cheese and pine nuts to the mixture and pulse.
- Stir in salt and pepper to taste. The pesto should be reasonably thick and light green in colour.
For the pasta:
- Cook the pasta in salted boiling water for 8-10 minutes, or until cooked through but also al dente.
- Heat a frying pan and add 15ml olive oil, the chopped garlic, the halved cherry tomatoes and green beans. Season with salt and pepper and sauté until the tomatoes start to soften.
- Strain the pasta and add to the pan along with 3 tablespoons of the courgette pesto.
- Gently mix together in the pan, add a handful of rocket and toss through.
- Serve in a pasta bowl and garnish with a scattering of toasted pine nuts and shavings of cheese.
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