Zucchini salad with mint
A fresh and fragrant mint zucchini salad is the ultimate addition to any Mediterranean antipasto spread, perfect for those lazy summer days. This vibrant and delicious salad offers a wealth of flavors, making it a refreshing and light option for your gatherings. The crispy and thinly sliced zucchini are tossed with an aromatic blend of fresh mint leaves, adding a delicious touch to every bite. Rich in vitamins and nutrients, this salad not only pleases the palate, but also ensures healthy enjoyment without a guilty conscience. Refine your summer dishes with this tempting mint zucchini salad!
Ingredients
- ½ red onion, thinly sliced
- Zest and squeeze 1 lemon
- 2 zucchini
- large handful of mint leaves
- 2 tbsp olive oil
Preparation steps
- Mix the onion and lemon juice with some spices and let it steep for 10 minutes.
- To serve, cut the zucchini into thin strips using a vegetable peeler.
- Place the zucchini strips in a bowl with the onion and lemon juice mixture.
- Add lemon zest, mint and oil to the bowl.
- Gently mix all ingredients together.
- Serve the mint zucchini salad immediately.
Nutritional Information
| kcal | fat | saturates | carbohydrates | Sugar | fiber | protein | Salt |
| 34 | 3g | 0g | 1g | 1g | 0g | 1g | 0g |
Equipment and tools
To prepare zucchini salad with mint, you will need the following equipment and tools:
- Knife
- cutting board
- grater/zester
- Bowl
- Whisk
Allergen information
The mint zucchini salad recipe does not contain common allergens such as nuts, dairy or gluten. However, if you have special dietary restrictions or allergies, please be sure to check the ingredients used in the recipe.
Storage and leftovers
If you have leftover mint zucchini salad, you can store it in an airtight container in the refrigerator. This salad is best enjoyed fresh, but it can be kept for up to 2 days. Before serving the leftovers, toss the salad well to redistribute the flavors.
Health Benefits of Mint Zucchini Salad
Mint Zucchini Salad is not only a delicious and refreshing dish but also offers several health benefits due to its nutritious ingredients. Let’s take a closer look at the key components that make this salad a healthy choice:
1. Red onion
The thinly sliced red onion adds to the vibrant color and flavor of the salad. It also offers various health benefits such as:
- Rich in antioxidants that protect the body from free radical damage.
- Contains sulfur compounds that may have anti-inflammatory properties.
- Possesses antimicrobial properties that can help fight harmful bacteria.
2. Lemon
The lemon zest and juice give the salad a tangy and refreshing taste. In addition, lemons are full of health benefits:
- Excellent source of vitamin C, known to boost the immune system.
- May aid digestion and relieve flatulence.
- Contains antioxidants that support healthy skin and may reduce the risk of certain diseases.
3. Zucchini
The main ingredient in this salad, zucchini, also known as zucchini, offers numerous health benefits:
- They are low in calories and high in water content, making them a great choice for weight management and hydration.
- Rich in fiber, supports digestion and promotes a healthy intestine.
- Contain vitamins A and C as well as minerals such as potassium and manganese.
4. Mint leaves
The large handful of mint leaves not only provides a refreshing taste, but also contributes to the healthiness of this salad:
- Mint leaves are known for their calming properties and can help relieve indigestion or stomach discomfort.
- May improve brain function and memory due to its aroma and potential cognitive benefits.
- Contains antioxidants that protect against cell damage and reduce inflammation.
5. Olive oil
The olive oil serves as a light and aromatic dressing for the salad and offers a number of health benefits:
- Rich in monounsaturated fats, which are considered heart-healthy fats and may reduce the risk of heart disease.
- Contains anti-inflammatory properties and offers potential benefits for conditions such as rheumatoid arthritis.
- May contribute to better absorption of fat-soluble vitamins and antioxidants found in other salad ingredients.
By combining these nutritious ingredients, Minted Zucchini Salad offers a dish that will not only satisfy your taste buds but also benefit your overall health. So treat yourself to this vibrant salad and reap the benefits of its flavorful and nutritious goodness.
