This warm-season zucchini salad accented with carrots has a zippy lemon dressing. It's a simple side to throw together for dinner and a refreshing salad for a holiday picnic or al fresco meal.
Cayenne, nutmeg, and a wholesome amount of garlic add guts to the marinade. Any leftovers are perfect for lunch since it tastes even better the next day!
Of course, zucchini is full of nutrition, but did you know this squash is terrific for eye health? All the deets are below!
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Ingredients
- Zucchini
- Salt
- Carrot
- Dill
- Lemon juice
- Extra Virgin Olive Oil
- Garlic
- Cayenne
- Nutmeg
- Pepper
Zucchini: Choose any size with firm, green skin with few blemishes.
Salt: Fine sea salt is perfect in this recipe for drawing water out of the zucchini. You may also need more when tasting after the salad is assembled. Salt from a grinder is also small enough to dissolve easily.
🥕 Carrots: Orange carrots are lovely with the zucchini. Carrots hanging around the refrigerator bin for several weeks may not taste the sweetest.
Dill: Fresh is best. Substitute dried dill using a third as much as fresh if necessary.
Lemon juice: Fresh squeezed will taste primo--very important for this simple dressing.
Tools for lemon juicing include reamers (above), and lemon presses (to the right).
You can get more juice with a reamer, but presses are easier.
To the left of the press is a citrus zester.
Credit: Jani H. Leuschel
Garlic: Mince, grate, or press the fresh garlic. Please remove any green sprouts to avoid bitterness.
Cayenne: Use less if you don't enjoy warm spices and more if you do.
Black Pepper: A few grinds may be nice to finish the salad, or you could substitute black pepper for the cayenne.
How to Make
This salad tastes superb when vegetables are sliced very thin. If possible, use a mandoline. Cut-proof gloves are a must when slicing with a mandoline!
Mandoline zucchini or slice it very thin. Place in a colander and toss with salt. Allow to drain while you prepare the other ingredients.
Mandoline or slice the carrots.
Rinse and dry the zucchini and combine in a medium bowl with the carrots. Top with herbs.
Make the dressing/marinade by combining lemon juice, olive oil, garlic, and spices in a jar or small bowl.
Shake to emulsify or use a whisk.
Pour over the veggies and herbs and toss well. Add a sprinkle or a couple of grinds of salt and toss again.
Refrigerate for at least two hours before serving. Taste the salad to see if it needs salt or pepper before serving.
Variations & Storage
Try other tender herbs you enjoy, like flat-leaf parsley in place of dill.
Add some thinly sliced fennel bulb to the mix of zucchini and carrots. Fennel fronds are also delicious in this salad.
- This salad is not freezable, but it will keep in the refrigerator for about three days.
Nutrition Benefits and Bonuses 🤩
Zucchini are particularly excellent for eye health.
They are rich sources of lutein and zeaxanthin, antioxidant carotenoids that may help prevent damage from harmful ultraviolet light rays.
Regularly eating plenty of lutein and zeaxanthin may sharpen vision in low light and stave off age-related eye problems.
Credit: Lisa Fotios on Pexels
Some studies have found that these carotenes reduce the prevalence of cataracts and slow macular degeneration.
Rather than supplements, foods with lutein and zeaxanthin are more effective for eye health.
Studies on supplementary lutein and zeaxanthin have not consistently seen a reduction in the progression of macular degeneration. Results from food-focused research are more positive.
The optimal amount of lutein for eye health is estimated to be around 6 mg per day. The average American diet only supplies around 1 to 2 mg.
Oil for Absorption
Zucchini and carrots are also rich in beta-carotene (more carotenoids), which is not as well absorbed from food.
This recipe helps with nutrient absorption because the marinade contains plenty of heart-healthy olive oil. Lutein and zeaxanthin are fat-soluble and are more available to your body when consumed with fats.
Of course, the zucchini and carrots in this recipe offer other phytonutrients, vitamins, minerals, fiber, water, and antioxidant carotenoids. Cured in a lemony sauce, the salad is a refreshing hit of health.
How to serve
Enjoy this side salad with grilled or poached salmon, whose omega-3 fatty acids improve dry eye symptoms. Or sprinkle it with chopped nuts or seeds--plant sources of omega-3s.
It’s an excellent dish for an al fresco meal at home or on a holiday picnic since it has a lower risk of spoilage in warm weather than salads with a creamy dressing.
The flavor gets even better the next day, so enjoy leftovers at lunch with a sandwich or soup.
For a great summer meal, try this salad paired with Grilled Tofu Steaks.
Another serving idea is a duo or trio salad plate. Try this Tunisian Melon Salad with honeydew and/or this creamy Carrot Pineapple Raisin Salad. A traditional chicken salad would be welcome, too!
Or make a soup and salad dinner. My popular and easy Chicken and Rice Soup or hearty Corn Sausage Chowder are some soups that would pair well.
Go with Carrot Celery Soup or this Creamy Mushroom Soup to keep the meal light and vegan.
Zucchini Carrot Salad with Lemony Dressing
Equipment
- Medium bowl
- small bowl optional
- whisk optional
- small jar with lid
- spatula
Ingredients
- 2 zucchini small
- 1 carrot 1 large or 2 small ones
- 2 Tablespoons dill, chopped
- 3 Tablespoons lemon juice, freshly squeezed
- 3 Tablespoons olive oil, extra virgin
- 1 teaspoon garlic minced
- Dash cayenne
- Pinch nutmeg
- Salt to taste
Instructions
- Wash hands for 20 seconds before beginning prep.
- Slice the zucchini into thin rounds using a mandoline, chef's knife, or food processor. Place in a colander set over a large bowl and sprinkle with salt. Allow the zucchini rounds to sit for 15 minutes. Rinse and then transfer to paper towels to dry.
- While the salt is drawing excess moisture out of the zucchini, slice the carrots into thin rounds with the mandoline.
- Place the carrots in a medium bowl and add the rinsed and dried zucchini.
- Top the vegetables with the chopped dill.
- Pour the lemon dressing over the herbs and vegetables and toss thoroughly.
- Cover and refrigerate for at least 2 hours, preferably 4 or more.
- Taste before serving and add salt, if necessary.
Lemon Dressing and/or Marinade
- Place the lemon juice, olive oil, nutmeg, and cayenne in a jar with a dash of salt and black pepper. Shake to emulsify.Or, place all dressing ingredients in a small bowl and whisk together.
Notes
Nutrition
Copyright © 2023 Jani H. Leuschel
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