Mediterranean Spiralized Courgette Salad

This Mediterranean Spiralized Courgette Salad is a light, refreshing dish packed with vibrant flavours and wholesome ingredients. Raw courgette noodles are combined with juicy cherry tomatoes, roasted peppers, Kalamata olives, and creamy feta, creating a perfect balance of textures.

Mediterranean Spiralized Courgette Salad: A Fresh & Flavourful Raw Summer Dish

​Looking for a quick, healthy meal that’s both delicious and easy to prepare? This Mediterranean Spiralized Courgette Salad is ready in just 15 minutes, making it perfect for a light lunch or dinner. Spiralized courgettes make tasty gluten-free salads without the need to cook them.

Combining raw courgettes, juicy baby plum tomatoes, roasted peppers, Kalamata olives, and crumbled feta cheese, it’s a vibrant mix of flavours and textures. Tossed with a simple balsamic vinaigrette and topped with pine nuts and fresh basil, this salad is not only vegetarian and gluten-free but also a delightful way to enjoy the taste of the Mediterranean.

Spiralising courgettes is a simple way to create light, nutritious vegetable noodles, often used as a low-carb alternative to pasta. You can use a spiraliser or julienne peeler to cut courgettes into thin, noodle-like strands. They can be eaten raw in salads or lightly cooked in stir-fries and pasta dishes. Courgette noodles, also called “zoodles,” are a great way to add more vegetables to your diet while keeping meals fresh and flavourful.

Other summer salads to try

• Heirloom Tomato Salad
• Grilled Halloumi Salad with Nectarines
• Charred Corn Salad
• Watermelon & Halloumi Salad

I hope you enjoy this Mediterranean spiralized courgette recipe as much as I do. If you do make it, don’t forget to tag me on Instagram!

Mediterranean Spiralized Courgette Salad

This Mediterranean inspired spiralized courgette salad is easily put together in 15 mins making it a quick and healthy dinner or lunch.

5 from 1 vote

DieTARY CHOICEEgg-Free Recipes, Gluten-Free Recipes, High Fibre Recipes, Low Fat Recipes, Raw Recipes, Soya-Free Recipes, Vegetarian Recipes

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Prep Time 15 minutes mins

Cook Time 0 minutes mins

Total Time 15 minutes mins

Course Salads

Cuisine Mediterranean

Servings 4 servings

Calories 201 kcal

Equipment

spiraliser or Julienne cutter

Disclaimer: the equipment list above includes affiliate links to products I use and like.

Ingredients

 

MetricUS Customary

 

1x2x3x

• 2 medium courgettes [zucchini]
• 2 to 3 handfuls of baby plum tomatoes
• 2 roasted peppers from a jar
• 2 handfuls of pitted Kalamata olives
• 100 g feta cheese
• 1/2 red onion
• small bunch of basil
• 2 handfuls of pine nuts

FOR THE DRESSING:

• 3 Tbsp extra virgin olive oil
• 2 Tbsp balsamic vinegar
• salt & pepper

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Instructions

 

• Spiralize the courgettes and place them into a salad bowl.
  2 medium courgettes [zucchini]
• Add the finely sliced onion, roasted pepper, halved tomatoes and olives.
  2 to 3 handfuls of baby plum tomatoes, 2 roasted peppers from a jar, 1/2 red onion, 2 handfuls of pitted Kalamata olives
• Toss in olive oil and balsamic vinegar. Season to taste.
  3 Tbsp extra virgin olive oil, 2 Tbsp balsamic vinegar, salt & pepper
• Add the shredded basil leaves, crumbled feta cheese and pine nuts on top just before serving.
  100 g feta cheese, small bunch of basil, 2 handfuls of pine nuts

Nutrition

Serving: 1servingCalories: 201kcalCarbohydrates: 8gProtein: 5gFat: 17gSaturated Fat: 5gPolyunsaturated Fat: 2gMonounsaturated Fat: 9gCholesterol: 22mgSodium: 581mgPotassium: 350mgFiber: 2gSugar: 4gVitamin A: 448IUVitamin C: 29mgCalcium: 154mgIron: 1mg

Keyword courgette

Find this recipe online:

Mediterranean Spiralized Courgette Salad

https://theflexitarian.co.uk/recipe-items/mediterranean-spiralized-courgette-salad-vegetarian-gluten-free/

DID YOU MAKE THIS RECIPE? Leave a review in the comments below! or share it on Instagram tagging @theflexitarianuk.

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