This Vegetable Salad is a refreshing, healthy dish that combines crispy, sautéed zucchini with fresh vegetables and a creamy, tangy dressing. It’s easy to make, packed with nutrients, and full of flavor thanks to the combination of garlic, yogurt, and mustard. Whether you’re looking for a side dish to accompany your main meal or a light, satisfying salad on its own, this recipe is a great choice for a wholesome bite.
Preparation Time: 15 minutes
Cooking Time: 10 minutes
Total Time: 25 minutes
Ingredients:
- 4 large Eggs
- 2 medium Zucchini
- 2 tablespoons Olive oil
- Salt, to taste
- 2 cloves Garlic, minced
- 2 Cucumbers, sliced
- 3 medium Tomatoes, diced
- 2 tablespoons Greek yogurt or sour cream
- 1 tablespoon Apple cider vinegar
- 1 teaspoon Mustard (preferably Dijon)
- 2 Spring onions, chopped
- Fresh ground black pepper, to taste
Directions:
- Cook the eggs: Bring a pot of water to a boil. Add the eggs and cook for 10 minutes to hard-boil them. Once done, peel and set aside.
- Prepare the zucchini: Slice the zucchini into thin rounds. Heat olive oil in a pan over medium heat. Add the zucchini and sauté for 3-5 minutes until lightly browned and tender. Season with salt to taste.
- Prepare the garlic: While the zucchini cooks, finely mince the garlic. Add it to the pan with the zucchini during the last minute of cooking to release its aroma and flavor.
- Chop the vegetables: Slice the cucumbers into thin rounds and chop the spring onions and tomatoes.
- Make the dressing: In a small bowl, combine Greek yogurt (or sour cream), apple cider vinegar, mustard, and a pinch of salt and pepper. Stir until smooth and well combined.
- Assemble the salad: In a large bowl, combine the sautéed zucchini, cucumbers, tomatoes, and spring onions. Add the boiled eggs, sliced or chopped into pieces, to the mixture.
- Dress the salad: Pour the dressing over the salad and toss everything together. Let the salad rest for 10 minutes to allow the flavors to meld.
- Serve and enjoy: Serve this vibrant and flavorful vegetable salad as a side or light main dish. Enjoy the crunchy, creamy, and tangy combination!
Serving Suggestions:
- Pair with grilled chicken or fish for a balanced meal.
- Serve as a side dish for a summer barbecue or picnic.
- Top with crumbled feta cheese or olives for added richness.
- Add a handful of chopped fresh herbs like parsley or dill for an extra burst of freshness.
- Serve with warm pita bread or crusty baguette for a light lunch.
Cooking Tips:
- For a different flavor, try adding a squeeze of lemon juice or a splash of balsamic vinegar in the dressing.
- To make the salad even more filling, add some cooked quinoa or chickpeas for added protein.
- If you prefer a smoother dressing, blend the yogurt, mustard, and vinegar together in a food processor.
- If you have extra time, let the salad chill in the fridge for 30 minutes before serving for even better flavor.
- You can also grill the zucchini slices instead of sautéing them for a smoky twist.
Nutritional Benefits:
- This salad is high in fiber from the zucchini, cucumbers, and tomatoes, making it great for digestion and overall gut health.
- Eggs provide a great source of protein and essential amino acids, which help with muscle repair and growth.
- Greek yogurt (or sour cream) adds calcium and probiotics, which are beneficial for bone health and digestion.
- Olive oil contains heart-healthy monounsaturated fats, which support cardiovascular health.
- The mustard and apple cider vinegar help with metabolism and digestion, making this salad both tasty and nutritious.
Dietary Information:
- Calories per serving (1/4 of the salad): Approximately 220 kcal
- Fat: 14 g
- Carbohydrates: 12 g
- Protein: 12 g
- Sugar: 7 g (natural sugars from vegetables)
- Fiber: 4 g
- Cholesterol: 186 mg (from eggs)
- Sodium: 300 mg
Nutritional Facts (per serving):
- Total Fat: 14 g
- Saturated Fat: 3 g
- Cholesterol: 186 mg
- Sodium: 300 mg
- Total Carbohydrates: 12 g
- Dietary Fiber: 4 g
- Sugars: 7 g
- Protein: 12 g
- Calcium: 120 mg
- Iron: 1.5 mg
Storage:
- This salad is best served fresh, but you can store leftovers in an airtight container in the refrigerator for up to 1 day. The vegetables will release some moisture, so it may become a bit soggy over time. If you plan on storing it, consider keeping the dressing separate and adding it right before serving to maintain the texture.
Why You’ll Love This Recipe:
- It’s a quick and simple dish that doesn’t require much cooking time.
- The combination of creamy, tangy dressing with fresh veggies is incredibly refreshing and satisfying.
- This salad is packed with healthy ingredients, making it a guilt-free choice.
- It’s customizable! You can add more veggies or protein depending on your dietary preferences.
- It’s versatile enough to be a side dish or the main event, perfect for any occasion.
Conclusion:
This Vegetable Salad with Garlic, Yogurt Dressing, and Zucchini is the perfect balance of freshness, flavor, and nutrition. The crispy sautéed zucchini combined with the tangy, creamy dressing makes each bite incredibly satisfying. Whether you’re looking for a light side dish or a main course, this salad checks all the boxes. Plus, it’s quick to prepare, healthy, and packed with wholesome ingredients!
Frequently Asked Questions:
- Can I use a different type of cheese in this salad?
Yes! You can use feta, mozzarella, or even parmesan for added flavor. - Can I make this salad ahead of time?
Yes, you can prepare the vegetables and the dressing ahead of time. Just add the dressing right before serving to keep everything fresh. - Is this salad gluten-free?
Yes, this salad is naturally gluten-free as it contains no gluten-based ingredients. - Can I add more protein to this salad?
Absolutely! You can add grilled chicken, tofu, chickpeas, or nuts for an extra protein boost. - Can I use regular vinegar instead of apple cider vinegar?
Yes, you can use white vinegar or balsamic vinegar if you prefer. - Can I make this salad vegan?
Yes, simply replace the eggs and yogurt with plant-based alternatives like vegan mayo or silken tofu. - How long will leftovers last in the fridge?
Leftovers will stay fresh for about 1 day in the fridge, though the texture may change as the vegetables release moisture. - Can I serve this salad warm?
This salad is best served chilled or at room temperature. However, if you prefer warm veggies, you can serve it right after sautéing the zucchini. - Can I add other vegetables to this salad?
Yes, feel free to add bell peppers, carrots, or even avocado for extra texture and flavor. - What can I serve this salad with?
It pairs wonderfully with grilled meats, a bowl of rice, or even as a standalone lunch or dinner option.