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Lisa Bernier
Do you have a garden full of zucchini? This recipe is for you. Any meal goes great with this zucchini marinated salad. In the summer, grill your favorite food and serve this zucchini salad as a side dish.
Zucchini Marinated Salad with garlic and herbs
Zucchini, also called courgette, is a variety of summer squash. The large yellow-orange petals on zucchinis are pollinated by insects and bees. These flowers are edible and can also be fried.
Zucchini vs cucumber?
People often confuse zucchini with cucumber! They have a similar shape but have many differences. Zucchini tastes slightly bitter and has a smoother shiny skin, a spongy texture, a greenish yellow colour, and a woody stem.
Growing up, zucchini was not a vegetable I ever remember eating. It was only when I met my husband and was introduced to his mother’s tasty Greek cooking that I discovered zucchini and a variety of other vegetables.
Rich in vitamin B6 and so much more
Zucchinis are high in fiber and full of vitamins, minerals, and antioxidants. They are a great source of folate and potassium, are rich in vitamin B6, and are a good source of vitamin C and A.
Zucchini can be added to almost anything
Fast forward to the present day and zucchinis are a staple in my kitchen. I love replacing pasta with zoodles (zucchini noodles), adding grated zucchini to muffins or omelets, and adding zucchini in my cricket powder protein shake. This new recipe that my daughter recently made with garlic and fresh herbs will be added to my list of favourites.
Olive oil from the island of Naxos
The olive oil used in this zucchini marinated salad recipe is directly from my father in law's olive trees in Naxos, Greece. Naxos is the largest island of the Cyclades and is known for its unique blend of ancient ruins, gorgeous beaches, and delicious Greek cuisine.
The fresh herbs are picked from my small garden on my balcony. Both bring a great big smile to my face.
Can you eat zucchini raw?
Zucchini is available all year long, but the best zucchini for this zucchini marinated salad recipe is available in the summer. When picking zucchini, the skin and the woody stem should be firm to the touch. It is important to choose zucchini that have no blemishes, bruises or soft spots and they should feel heavy for their size.
Zucchini is safe to eat raw or cooked. However, if it tastes extremely bitter, this is a sign to dispose of it. It can be enjoyed in many different recipes and is a great way to add more vegetables to your day.
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5 from 5 votes
Greek Zucchini Marinated Salad
Zucchini marinated salad, discovered by the love of using zucchinis in Greek cooking. The longer fresh zucchini is marinated the more flavor it holds.
Prep Time30 minutes mins
Refrigeration time2 hours hrs
Total Time2 hours hrs 30 minutes mins
Servings: 4
Calories: 154
Course: Brunch, Salad, Side Dish
Cuisine: American, Vegetarian
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Equipment
rubber spatula or tongs
Ingredients
Prepare zucchini
- 2 medium zucchini sliced thin
- ½ tsp salt
For the marinade
- ¼ cup extra virgin olive oil
- 4 tbsp white vinegar
- 2 tsp honey
- 3 cloves garlic crushed
- 1 tsp salt
- ⅓ tsp red pepper flakes
- ½ tsp ground black pepper
- 2 tsp fresh basil chopped
- 1 tsp fresh parsley chopped
Instructions
Wash and slice the zucchini very thin using a mandolin or a Y-shaped vegetable peeler. Place in a medium bowl, toss with salt, and let stand for 30 minutes.
Prepare the marinade by whisking together the oil, vinegar, honey, and crushed garlic.
In a separate bowl, mix the remaining ingredients together then incorporate with the oil mixture.
Transfer the zucchini to a strainer and gently press out any excess liquid with your fingers.
Return zucchini to the bowl, add oil and spices and with a rubber spatula or tongs, mix gently to coat.
It can be eaten immediately but tastes best when marinated in the fridge 2 hours or ideally overnight.
Store in an airtight container for up to 7 days.
Mix gently before serving.
Notes
Zucchini variety? This recipe uses black beauty zucchini but over 100 varieties of squash exist.
Can dried herbs be used? Dried herbs may be used and the rule of thumb is 1 part dried herbs is equal to 3 parts fresh herbs or 1 tsp dried herb is equal to 1 tbsp of fresh herbs.
Do you like it spicy? Add more pepper flakes or any fresh hot pepper chopped up to find the right level of spice you enjoy!
Hand Size Portions
Nutrition Facts
Greek Zucchini Marinated Salad
Amount per Serving
Calories
154
% Daily Value*
Fat
14
g
22
%
Saturated Fat
2
g
13
%
Polyunsaturated Fat
2
g
Monounsaturated Fat
10
g
Sodium
885
mg
38
%
Potassium
280
mg
8
%
Carbohydrates
7
g
2
%
Fiber
1
g
4
%
Sugar
5
g
6
%
Protein
1
g
2
%
Vitamin A
252
IU
5
%
Vitamin C
18
mg
22
%
Calcium
23
mg
2
%
Iron
1
mg
6
%
* Percent Daily Values are based on a 2000 calorie diet.
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Hand Portions
When you look at the nutritional values of a meal to log what you are eating, that is called tracking macros. A lot of people use this method to reach their health goals.
Looking at hand portion size and using this method to gauge how and what you eat is also a great method to help you reach your health goals. Many people who use this method often think this form of tracking meals is easier and more sustainable for a lifetime.
Want to learn more about hand portion size and how to use it to reach your goals? Check out the article How to Get Started with Hand Portion Sizes.
Connect with me!
Health Puzzle Master Lisa Bernier is a nutrition coach who helps you understand your nutrition puzzle pieces. With her inspiring approach to mindfulness, she helps women take the right steps to improve their health and fitness by guiding them through holistic eating, movement, and lifestyle changes.
Find other articles written by Lisa on her coach profile. She believes that each woman has a puzzle to solve to achieve their goals. Let Lisa help you find the missing pieces to bring your life into balance, find your fit, and become the best version of yourself.
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