
Zucchini Salad
This tasty, healthy zucchini salad can be made almost all year round, since the vegetables are so easy to find. It is not difficult, and you can vary it with other ingredients as you like. The recipe is simple: the most laborious part is frying the young zucchini in vegetable oil, and everything else is just chopped.
Zucchini and courgettes are relatives of the pumpkin, the so-called bush variety. They come in many colors and shades, with flesh of different density. The season for young vegetables is fairly short, so make the most of it and cook tasty salads with zucchini, peppers, cucumbers and tomatoes. They say zucchini can even be eaten raw, but that is a matter of taste, because they are best fried in various ways.
A salad of fresh zucchini is also an important part of the Mediterranean diet, which is very healthy and very popular, very! Its idea is that most of what you eat is fresh vegetables and fruit, legumes, and grains such as pasta and bread, with little meat and fish, and fats coming mainly from olive oil. Zucchini fit this way of eating perfectly, and they are extremely low in calories.
A salad of young zucchini fried in oil, with fresh tomatoes, parsley and garlic is very popular with us. It is wonderfully tasty, and quick and easy to make. We prefer to fry young zucchini, which are tastier and more tender. Besides, and this matters in salads, the seeds are barely noticeable because they have not formed yet. Provençal ratatouille, zucchini caviar and eggplant in sweet and sour sauce – are our home dishes that we cook often and with pleasure.
It is best to buy young zucchini, which means fewer problems with seeds. Do not buy big ones either: the ideal size is 20-25 cm long and 5-6 cm across, which is convenient for cutting and guarantees the zucchini will cook through. And, of course, choose undamaged fruit with smooth, light green skin.
The salad of zucchini, herbs and vegetables can be served as a dish on its own or as a great side for meat or poultry. You can fry the zucchini ahead so they have time to cool, and put the salad together just before dinner. It is served at room temperature and does not need chilling. For the dressing we used olive oil with balsamic vinegar, but you can vary it with garlic, herbs or hot pepper.
A step-by-step recipe with photos for a salad of zucchini fried in oil, with vegetables and herbs.
Ingredients
2 servings
- For the salad
- Young zucchini 2
- Young cucumbers 3
- Cherry tomatoes 10-12
- Lettuce or romaine 1 bunch
- Fresh basil 2-3 sprigs
- Green onion 2-3 stalks
- Flour for dredging
- Vegetable oil (for deep frying) 100-150 ml
- Salt, black pepper, dried oregano, sweet paprika to taste
- For the dressing
- Olive oil 3-4 tbsp
- Balsamic vinegar 0.5 tsp
Step-by-step recipe
Frying the zucchini
Choose small zucchini for the salad, so you can cut them into cubes small enough to cook through quickly, or stay just slightly firm, which is the best result. You need very young cucumbers and ripe, small cocktail or cherry tomatoes.
Put a bunch of lettuce or romaine in cold water ahead of time so the leaves stay crisp.
Wash the zucchini and dry them well. Cut off the ends.
Cut each zucchini lengthwise into four, then across into cubes. If the pieces are too big they will not cook through and will be noticeably raw inside, say, al dente. But as they cool, the residual heat will finish cooking them.
Heat vegetable oil in a saucepan. There should be enough to almost completely cover the zucchini pieces.
Dredge the pieces in flour. After frying, this gives the zucchini a little color.
Very carefully transfer the pieces to the well-heated oil. Be careful, hot oil can splatter. There must not be even a hint of water drops while frying.
Stirring the pieces with a fork or spatula, fry them in the oil for 3-4 mins, until they begin to brown and are easily pierced with the tip of a knife. The fried zucchini cubes hold their shape well, but do not overcook them until completely soft.
Line a plate with a paper towel and put the fried zucchini pieces on it. Wait until they cool, and only then continue with the salad. The zucchini salad is served at room temperature, and as the pieces cool they will soften a little more.
Preparing the herbs and vegetables
Wash a bunch of fresh salad greens thoroughly, such as lettuce, romaine or any other that is not bitter, and pat dry.
Tear the leaves into pieces with your fingers, discarding the tough central ribs. Pick the leaves off the basil sprigs and tear them too.
Slice the green onion as for any salad. Mix all the greens in a bowl.
Spread the greens over large plates, covering the whole surface. This makes a bed of greens for the zucchini and vegetable salad.
Cut the cherry tomatoes in half. It is better to peel the cucumbers and dice them twice as large as for Olivier salad.
Put the vegetables in a bowl and add the completely cooled fried zucchini.
Add just a little fine salt. Add pepper and 1-2 pinches of dried oregano. Add coarsely ground sweet paprika, which gives a note of sweet pepper flavor. I deliberately did not add fresh pepper, because it is too firm and stands out among the delicate vegetables.
Assembling and dressing
Gently toss the fried zucchini salad with the vegetables. The vegetables hardly release any juice, so the salad is almost dry.
Gently pile the zucchini and vegetables on top of the leaves and herbs.
In a small bowl, mix 3-4 tbsp of the best olive oil with 0.5 tsp of balsamic vinegar. Whisk with a fork and pour over the salad. Do not toss.
The zucchini salad is ready to serve. As I said, it is better not to chill it but to serve it at room temperature. That brings out the flavor and aroma of the vegetables best, especially if the tomatoes, cucumbers and herbs come straight from the garden. By the way, I have noticed that simple, tasty vegetable recipes work best when the vegetables have just been picked.
You can happily add other vegetables to the salad if you like. For example, diced fried eggplant, roasted sweet pepper, or pickled sweet onion instead of balsamic vinegar. You can add a little minced garlic to the dressing. If the salad is used as a side dish, you can add spicy ingredients too: Korean-style carrots will vary the flavor and give the side a piquant touch.
Calories and macros
315 kcal
Serving ≈ 610 g
- Protein6 g8% of kcal
- Fat25 g73% of kcal
- Carbs15 g19% of kcal
100 g51 kcalProtein 1 gFat 4.2 gCarbs 2.4 g
Calculated from the recipe ingredients, excluding salt and spices. Data: USDA and Matvaretabellen.
To Get It Right
Dressing
The base is good olive oil and a drop of balsamic vinegar. You can vary it with garlic, herbs or hot pepper, and use pickled sweet onion instead of vinegar.
Without deep frying
Fry the zucchini in a frying pan in 2-3 tbsp of oil, turning the cubes until browned on all sides. Or drizzle them with oil and bake in the oven at 200°C for 15-20 minutes to get a salad with roasted zucchini.
If the zucchini is large
A large zucchini has already formed seeds: it is better to scoop them out with a spoon and cut off the skin if it is tough. Cut the cubes smaller so they have time to cook through.
Have your own trick for this recipe?
Vegetable chopper with handleAliExpress
Adjustable mandoline slicerAliExpress
Peeler with wooden handleAliExpress
Pull chopper for garlic and onionAliExpress
Oil sprayerAliExpress
Kitchen scale up to 5 kgAliExpressQuestions and answers
Can you put raw zucchini in a salad?
You can, they say zucchini can be eaten raw, but that is a matter of taste. To our taste, they are best fried: in this salad the cubes are deep-fried for 3-4 minutes.
What is the difference between zucchini and courgette?
They are relatives of the pumpkin, the so-called bush variety, and come in different colors with flesh of different density. Both young courgettes and zucchini work for this salad.
How do you make zucchini salad quickly?
The longest part is frying the zucchini and letting them cool. You can fry them ahead and chop the other vegetables and herbs just before serving.
How many calories are in zucchini salad?
About 55 kcal per 100 g: zucchini are extremely low in calories.











