Raw zucchini noodle salad
Raw spiralized zucchini tossed with lemon, olive oil, basil, cherry tomatoes and shaved parmesan. Serves 2.
- Hands-on
- 12 min
- Total time
16 min, show breakdown
- Prep 12 min
- Cook 0 min
- Clean up 4 min
- Pans
- 0
- Ingredients
- 7
- Cost/serving
- $2.48
Per serving
- Calories
- 204
- Protein
- 6.6 g
- Fiber
- 2.6 g
- Net carbs
- 6.4 g
- Fat
- 17 g
High in (% Daily Value per serving): Vitamin C 50%, Vitamin K 38%, Vitamin B6 23%
Whole recipe (): . Full nutrition facts, vitamins and minerals. All nutrition is estimated; check your own labels.
Everything else is scaled from this.
Nutrition per serving is the whole batch divided by this.
Already egg-free, gluten-free, nut-free, soy-free.
Ingredients for 2
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You changed this recipe. Nutrition and cost include your changes. This combination hasn't been tested.
- 2 medium zucchini (400 g), firm, not too large
½ cup cherry tomatoes (75 g)
Same amount as: 120 mL.
½ cup fresh basil (12 g), leaves
Same amount as: 120 mL.
4 tbsp parmesan, grated (20 g), shaved or finely grated
Same amount as: 60 mL.
2 tbsp olive oil (27 g)
Same amount as: 30 mL.
1 tbsp lemon juice (15 g)
Same amount as: 15 mL, ¼ lemon squeezed from fresh lemons.
½ clove garlic, smashed (1.5 g)
Same amount as: ½ tsp fresh minced garlic, ¼ tsp jarred minced garlic, 0.1 tsp garlic powder.
- salt, to taste
- black pepper, to taste
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Adds about 0 kcal per serving.
Quantities are for 2 servings.
Nutrition Facts
2 servings per recipe
Serving size 1 plate (276 g raw)
| Nutrient | Per serving | % DV* | Whole recipe |
|---|---|---|---|
| Calories | 204 | ||
| Total fat | 17 g | 22% | |
| Saturated fat | 3.7 g | 18% | |
| Cholesterol | 7 mg | 2% | |
| Sodium | 334 mg | 15% | |
| Total carbohydrate | 9 g | 3% | |
| Dietary fiber | 2.6 g | 9% | |
| Total sugars | 6.3 g | ||
| Net carbs† | 6.4 g | ||
| Protein | 6.6 g | 13% | |
| Vitamin D | 0.05 mcg | 0% | |
| Calcium | 168 mg | 13% | |
| Iron | 1.2 mg | 7% | |
| Potassium | 651 mg | 14% | |
| Vitamin A | 72 mcg | 8% | |
| Vitamin C | 45 mg | 50% | |
| Vitamin E | 2.5 mg | 16% | |
| Vitamin K | 45 mcg | 38% | |
| Thiamin (B1) | 0.11 mg | 9% | |
| Riboflavin (B2) | 0.24 mg | 18% | |
| Niacin (B3) | 1.2 mg | 8% | |
| Vitamin B6 | 0.39 mg | 23% | |
| Folate | 60 mcg | 15% | |
| Vitamin B12 | 0.12 mcg | 5% | |
| Magnesium | 49 mg | 12% | |
| Zinc | 1 mg | 9% | |
| Selenium | 2.8 mcg | 5% |
Estimated, not verified. These numbers are calculated from typical ingredient data and haven't been checked against a lab or your brands. Check the labels of what you buy and confirm anything that matters to you, especially sodium, sugar and allergens.
* % Daily Value shows how much one serving adds to a 2,000-calorie day. † Net carbs is not on US labels; it is total carbs minus fiber, allulose, erythritol and half of other sugar alcohols. "To taste" amounts are counted as written. Counted items (eggs, cloves, spoons) use the rounded amount shown in the ingredient list. Vitamins and minerals are from raw ingredients; cooking lowers some, especially vitamin C and folate. How this is calculated.
Steps
Spiralize the zucchini. Cut the long strands with scissors every 20 cm (8 in) or so.
Done looks like: A loose pile of noodles about as long as spaghetti. Grate or crush the garlic. In a large bowl, whisk it with the oil, lemon juice, salt and pepper.
Halve the tomatoes. Tear the basil.
Add the zucchini, tomatoes and basil to the bowl and toss with your hands or tongs.
Done looks like: Every strand shiny with dressing. Top with the parmesan and eat within 15 minutes.
Equipment
Spiralizer or julienne peeler $8–30
What to look for
- A handheld julienne peeler is enough for one or two zucchini
- Countertop spiralizers with suction feet are faster for big batches
Skip: Electric spiralizers.
Chef's knife, 20 cm (8 in) $15–50
What to look for
- Comfortable handle that does not slip when wet
- Blade you can sharpen, or a cheap one you replace every few years
Skip: Knife blocks with 12 knives. A chef's knife and a small paring knife cover almost everything.
Cutting board $10–30
What to look for
- At least 30 × 40 cm (12 × 16 in), so food stays on it
- Wood or plastic; plastic goes in the dishwasher
Skip: Glass or stone boards. They dull knives fast.
What goes wrong
| What | Cause | Fix |
|---|---|---|
| Pool of water in the bowl | Salt pulls water out of zucchini as it sits. | Dress right before eating. If you must make it ahead, keep the dressing separate. |
| Noodles break into short bits | Soft or very large, seedy zucchini. | Use firm, medium zucchini and spiralize with steady pressure. |
Versions
| Version | Changes | Per serving |
|---|---|---|
| Original | As written. Hands-on 12 min, total 16 min. | 204 kcal 6.6 g protein 2.6 g fiber 6.4 g net carbs 17 g fat |
| Higher protein | Add white beans. Hands-on 12 min, total 16 min. | 272 kcal 11 g protein 6.4 g fiber 15 g net carbs 17 g fat |
Notes
Allergies: removing an allergen from the recipe does not remove it from your kitchen or from other products. Check labels for "may contain" warnings.
Pregnancy: Parmesan is a hard cheese and is considered safe in pregnancy.