Zucchini Salad

Fresh Zucchini Salad with Nuts - An Explosion of Flavor and Health

Preparation time: 15 minutes
Total time: 15 minutes
Servings: 4

We invite you to discover a simple, quick, and healthy recipe for a vibrant zucchini salad, perfect for warm days or as a side dish for any main course. This salad is not only tasty but also packed with essential nutrients, offering an excellent combination of textures and flavors.

A bit of history

Zucchini is a versatile vegetable, appreciated in cuisines around the world. Native to America, it was brought to Europe in the 16th century and quickly became a staple ingredient due to its ease of cultivation and delicate taste. This zucchini salad recipe is inspired by simple yet flavorful culinary traditions, where fresh ingredients are of utmost importance. Its roots lie in the concept of living food, which promotes the consumption of unprocessed foods, full of energy and vitality.

Ingredients

For the salad:
- 250 g young zucchini
- 10 walnut kernels, crushed
- 1 tablespoon raw peeled sunflower seeds (you can substitute with flax seeds for an extra boost of omega-3)
- ½ onion (optional, for a stronger taste)

For the dressing:
- 1 clove garlic, crushed
- 1 tablespoon fresh lemon juice
- 1 tablespoon cold-pressed olive oil
- Salt, to taste
- Black pepper, freshly ground
- Cumin, for a distinct flavor

Preparation steps

1. Preparing the zucchini:
Start by washing the zucchini well under cold running water. Use a large grater to grate them. The fine texture will allow the zucchini to absorb the flavors of the dressing. Once done, place the grated zucchini in a large bowl.

2. Onion (optional):
If you choose to use onion, finely chop half an onion and add it to the bowl with the zucchini. The onion will add a slight spiciness and enhance the flavor of the salad.

3. Adding the nuts and seeds:
Crush the walnut kernels and add them to the bowl, along with the sunflower seeds (or flax seeds). The nuts provide a pleasant crunch and a source of healthy fats. Mix everything well so that the ingredients combine evenly.

4. Preparing the dressing:
In a small bowl, combine the crushed garlic, lemon juice, and olive oil. Season with salt, black pepper, and a pinch of cumin. Mix all the ingredients well so that the flavors blend.

5. Assembling the salad:
Pour the dressing over the zucchini, nuts, and seeds mixture. Use a spatula to gently mix, being careful not to crush the zucchini. You want to keep their crunchy texture.

6. Serving:
The salad can be served immediately, but I recommend letting it sit for a few minutes to allow the flavors to intensify. It is delicious on its own or alongside a slice of whole-grain bread.

Helpful tips

- You can add various fresh herbs, such as dill or parsley, to enrich the salad with new flavors.
- If you want a more intense taste, you can replace the olive oil with sesame oil, which adds an Asian note to the salad.

Nutritional benefits

This zucchini salad is an excellent source of vitamins, minerals, and antioxidants. Zucchini is rich in water, making it ideal for hydration. It also contains fiber that aids digestion. The nuts and seeds add protein and healthy fats, making it a perfect choice for a balanced diet.

Frequently asked questions

1. Can I use frozen zucchini?
Ideally, you should use fresh zucchini, but if you don't have any, frozen zucchini can be an alternative. Make sure to fully thaw and drain them well before using.

2. How can I store the salad?
The salad is best served fresh, but if there are leftovers, you can store it in the refrigerator in an airtight container for up to 24 hours.

3. What other ingredients can I add?
You can experiment with various vegetables, such as bell peppers or carrots, or you can add feta cheese for a richer taste.

Perfect for a healthy lunch, a side dish, or a light dinner, the zucchini salad with nuts is an example of living food that combines health with the pleasure of taste. I encourage you to personalize your recipe and discover new combinations that will delight your taste buds!