This Zucchini, Tomato, and Egg Salad is a refreshing and nutritious dish that combines crisp zucchini, juicy tomatoes, and protein-packed boiled eggs. Topped with a tangy mustard yogurt dressing, this salad is perfect for a light meal, side dish, or snack. Quick to prepare and packed with flavor, it’s a versatile addition to any table.
Preparation Time
- Prep Time: 15 minutes
- Cook Time: 10 minutes
- Total Time: 25 minutes
Ingredients
- 1 zucchini, thinly sliced
- 10 cherry tomatoes, halved
- 4 boiled eggs, peeled and quartered
- Salt, to taste
- Pepper, to taste
- Olive oil, for drizzling
- 3 cloves garlic, minced
- Fresh dill, for garnish
For the Mustard Yogurt Dressing:
- 3 tablespoons plain yogurt
- 2 tablespoons Dijon mustard
Directions
Step 1: Prepare the Ingredients
- Thinly slice the zucchini and halve the cherry tomatoes.
- In a pot, bring water to a boil. Add the eggs and cook for 8-10 minutes, depending on your preference for soft or hard-boiled eggs.
- Cool the eggs slightly, then peel and quarter them.
Step 2: Prepare the Mustard Yogurt Dressing
- In a small bowl, mix the yogurt and Dijon mustard until smooth. Set aside.
Step 3: Assemble the Salad
- In a large bowl, combine the zucchini slices, cherry tomatoes, and quartered boiled eggs.
- Drizzle with olive oil and season with salt and pepper to taste.
- Add the minced garlic and toss gently to combine.
- Drizzle the mustard yogurt dressing over the salad and toss until evenly coated.
- Garnish with fresh dill.
Serving Suggestions
- Serve with a slice of crusty bread for a light meal.
- Pair with grilled chicken, fish, or tofu for a complete protein-packed dish.
- Enjoy alongside a warm bowl of soup for a cozy meal.
- Add crumbled feta or goat cheese for a creamy, tangy twist.
- Serve as a refreshing side for barbecue or picnic spreads.
Cooking Tips
- Use a mandolin slicer for uniform, thin zucchini slices.
- Chill the salad for 15 minutes before serving for a cool, refreshing taste.
- Experiment with fresh herbs like parsley, basil, or chives for added aroma.
- Adjust the dressing by adding honey or lemon juice for a touch of sweetness or acidity.
- Season the salad just before serving to keep the vegetables crisp.
Nutritional Benefits
- Zucchini is low in calories and rich in vitamins A and C.
- Eggs provide high-quality protein and essential nutrients like vitamin D and choline.
- Tomatoes are packed with antioxidants, particularly lycopene, which supports heart health.
- Yogurt in the dressing adds probiotics for gut health.
Dietary Information
- Vegetarian-friendly.
- Gluten-free if served without bread or crackers.
- Low-carb and keto-friendly.
Nutritional Facts (per serving)
- Calories: 180
- Protein: 10g
- Fat: 12g
- Carbohydrates: 8g
- Fiber: 2g
Storage
- Store in an airtight container in the refrigerator for up to 2 days.
- Keep the dressing separate if storing for longer to maintain freshness.
- Avoid freezing as the texture of zucchini and eggs may change.
Why You’ll Love This Recipe
- Quick and easy to prepare with minimal cooking required.
- A perfect balance of fresh, tangy, and savory flavors.
- Packed with nutrients, making it a healthy choice for any meal.
- Versatile enough to serve as a side dish, snack, or light main course.
Conclusion
This Zucchini, Tomato, and Egg Salad is a wholesome and refreshing dish that’s as nutritious as it is delicious. With its creamy mustard yogurt dressing and vibrant ingredients, it’s perfect for any occasion. Whether you’re looking for a quick lunch or a flavorful side dish, this salad is sure to impress. Try it today and savor every bite!
Frequently Asked Questions
- Can I use other vegetables instead of zucchini?
Yes, cucumber or thinly sliced squash are great alternatives. - Can I use Greek yogurt for the dressing?
Yes, Greek yogurt works well and adds a creamier texture. - How can I make the salad vegan?
Replace eggs with roasted chickpeas and use a plant-based yogurt for the dressing. - Can I add more protein?
Yes, grilled chicken, tofu, or shrimp are excellent additions. - What if I don’t have Dijon mustard?
Use yellow mustard or a bit of grainy mustard for a similar taste. - Can I prepare this salad ahead of time?
Yes, but keep the dressing separate and add it just before serving. - How do I prevent zucchini from becoming soggy?
Use fresh zucchini and add the dressing just before serving. - Can I serve this salad warm?
Yes, serve it immediately after assembling for a warm and cozy version. - Is there a substitute for dill?
Parsley, basil, or chives work well as substitutes. - Can I double the recipe?
Absolutely! This recipe can be easily scaled up for larger gatherings.