Vegan Zucchini Noodle Pasta Salad is a light and cool meal, which puts vegetables in the center of the dish. This dish replaces pasta with spiralized zucchini noodles, also known as zoodles, which are also satisfying and do not leave you heavy. They are crisp, yet tender, which simultaneously provides a fun texture that is very nice with fresh vegetables, herbs, and a tangy dressing. The dressing brings it all together and gives it a brisk and zesty flavor. Vegan Zucchini Noodle Pasta Salad is easy to make, colorful, and full of nutrients.
STATS
- Calories: 210 per serving
- Prep time: 20 minutes
- Serving size: one bowl
- Cook time: 5 minutes
- Cuisine: American, Mediterranean-inspired
- Total time: 25 minutes
- Course: Salad, Main Dish
- Diet: Vegan, Gluten-Free, Low-Calorie
- Serving: 4 servings
EQUIPMENT
- Spiralizer or julienne peeler
- Large mixing bowl
- Small whisk or jar with lid for dressing
- Cutting board and knife
- Skillet
INGREDIENTS
- Spiralize four medium zucchini to make noodles.
- One red bell pepper, cut thinly
- A cup of cherry tomatoes, cut in half
- One small red onion, thinly sliced
- One cup of chopped cucumber
- One-half cup of pitted and sliced kalamata olives
- One-sixth cup of freshly chopped parsley
- Two teaspoons of freshly chopped basil
- A quarter cup of extra virgin olive oil
- Add the zucchini noodles in a big bowl
- One teaspoon of vinegar made from red wine
- A single teaspoon of Dijon mustard
- One minced garlic clove
- To taste, add salt and black pepper.
INGREDIENT NOTES
Zucchini:
- The foundation of the salad. Medium zucchinis will ensure that the noodles do not become watery.
Bell pepper:
- It provides the crunch and sweetness. Red is vivid and subtle; however, yellow or orange is also.
Cherry tomatoes:
- They are juicy and fresh and serve to balance out the fresh vegetables.
Red onion:
- Adds piquant taste. Cut in thin slices such that it does not overwhelm the salad.
Cucumber:
- Chilling and refreshing. Squeeze the peel off to have a tender bite.
Kalamata olives:
- Adds flavor and saltiness. Green olives may be substituted.
Herbs:
- Fresh parsley and basil give a freshness to the dish. Other herbs, such as mint or dill, may do as well.
Dressing:
- Olive, lemon, and vinegar will add gentle sourness. Dijon and garlic are used to aid in emulsifying and add flavour.
INSTRUCTIONS
- Spiralize the zucchini into long noodles with a spiralizer or julienne peeler.
- Sprinkle them with a little salt after placing them in a strainer.
- After ten minutes of resting to drain the water, pat dry.
- Get the vegetables ready. Chop the cucumber, cut the cherry tomatoes in half, slice the bell pepper, and finely
- slice the onion.
- Olive oil, juice of one lemon, red wine vinegar, Dijon mustard, chopped garlic, salt, and black pepper should all
- be smooth and well mixed together in a small bowl or jar.
- Add the zucchini noodles in a big bowl.
- Add bell pepper, olives, tomatoes, cucumber, and onion on top.
- After adding the dressing, carefully toss the salad to moisten all the ingredients.
- Add the basil and parsley.
- To keep herbs bright and fresh, toss lightly again.
- Before eating, leave the salad sit for 5 to 10 minutes to enable the flavors to meld.
- You can serve it cold or warm.
SERVING SUGGESTIONS
- Eat on toasted whole-grain bread or pita to make it a more hearty meal.
- Serve with grilled tofu/chickpeas to add protein.
- Serving as a summer side salad to barbecue foods or Mediterranean spreads.
TIPS
- Salt the zucchini pasta and then mix to eliminate the excess water.
- If you will be serving the salad later, leave it to chill for at least 30 minutes; this adds to the flavor.
- To add additional crunch, add sunflower seeds or toasted pine nuts to the top.
- The dressing should be prepared ahead of time, and it lasts three days in the fridge.
STORAGE INFORMATION
Fridge:
- Store in an airtight box for the next 2 days. Drain excess liquid before serving.
Freezer:
- Not recommended, as zucchini noodles become soggy once thawed.
FAQs
Am I able to prepare the zucchini noodles?
- You can also saute them lightly (1-2 minutes), but do not over cook to make them soft.
Can I make this salad ahead?
- Yes, dress it up, and the vegetables separately. Combine just before serving.
What is a substitute for zucchini?
- Alternate spiralized carrots, cucumber, or sweet potato.
Can I add beans?
- Yes, it has protein added by chickpeas or white beans and is more filling.
NUTRITIONAL INFORMATION
Calories: 210
Carbohydrates: 17 g
Fiber: 6 g
Protein: 5 g
Fat: 14 g
Calcium: 70 mg
Iron: 2 mg
Vitamin A: 20% DV
Vitamin C: 40% DV
Potassium: 600 mg
Sodium: 320 mg
Serving size: 1 bowl
