Zingy courgette & spinach salad

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Low Fod Map
Health score
87%
Zingy courgette & spinach salad
10 min.
4
75kcal

Suggestions


Discover the vibrant flavors of our Zingy Courgette & Spinach Salad, a delightful dish that perfectly balances freshness and zest. This quick and easy recipe is not only a feast for the senses but also a powerhouse of nutrition, with a remarkable health score of 87. Ideal for anyone seeking a light and satisfying meal, it’s packed with fiber, vitamins, and minerals, making it a great choice for your health-conscious lifestyle.

Imagine tender courgettes sautéed to perfection, enhanced by the fiery kick of red chilli, and perfectly complemented by the vibrant green of baby spinach. The finishing touch of zesty lemon elevates this dish from simple to sensational, awakening your palate with every bite. Whether you serve it as a refreshing side dish, a sumptuous starter, or a healthy snack, this salad is sure to impress guests and family alike.

Furthermore, it is vegan, gluten-free, and dairy-free, making it accessible for various dietary preferences. With only 75 calories per serving and ready in just 10 minutes, this salad is ideal for those busy days when you still want a nutritious and delicious meal. So grab your frying pan, and let’s dive into the art of creating this quick culinary masterpiece that celebrates the beauty of fresh, wholesome ingredients!

Ingredients

  • tbsp olive oil for drizzling
  •  zucchini sliced into sticks cut into disks on the diagonal, then
  •  to 5 chilies red deseeded finely chopped
  • 100 baby spinach 
  •  lemon zest 

Equipment

  • frying pan

Directions

  1. Heat 1 tbsp oil in a frying pan. Fry the courgettes over a high heat until just tender, about 4 mins, adding the chilli for the final min. Take off the heat and toss though the spinach until just wilted.
  2. Add the lemon zest and season to taste. Put in a serving dish and pour over a little more olive oil just before serving.

Nutrition Facts

Calories75kcal
Protein15.67%
Fat45.45%
Carbs38.88%

Properties

Glycemic Index
23
Glycemic Load
1.1
Inflammation Score
-9
Nutrition Score
18.694782806479%

Flavonoids

Luteolin
0.19mg
Kaempferol
1.6mg
Myricetin
0.09mg
Quercetin
2.29mg

Nutrients percent of daily need

Calories:75.21kcal
3.76%
Fat:4.28g
6.58%
Saturated Fat:0.67g
4.18%
Carbohydrates:8.23g
2.74%
Net Carbohydrates:5.4g
1.96%
Sugar:5.66g
6.29%
Cholesterol:0mg
0%
Sodium:36.6mg
1.59%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:3.32g
6.64%
Vitamin K:132.86µg
126.53%
Vitamin C:60.21mg
72.98%
Vitamin A:2844.1IU
56.88%
Manganese:0.59mg
29.61%
Folate:98.32µg
24.58%
Vitamin B6:0.43mg
21.39%
Potassium:689.72mg
19.71%
Magnesium:57.84mg
14.46%
Vitamin B2:0.24mg
14.26%
Fiber:2.84g
11.35%
Phosphorus:91.75mg
9.17%
Vitamin E:1.33mg
8.85%
Iron:1.55mg
8.61%
Vitamin B1:0.12mg
7.78%
Copper:0.15mg
7.61%
Vitamin B3:1.21mg
6.05%
Calcium:59.73mg
5.97%
Zinc:0.79mg
5.28%
Vitamin B5:0.44mg
4.43%
Selenium:0.71µg
1.01%