Zucchini Ribbon Salad

Gluten Free
Health score
19%
Zucchini Ribbon Salad
65 min.
6
163kcal

Suggestions

Ingredients

  • 0.3 cup almonds toasted chopped
  • 0.3 cup chiffonade basil leaves fresh
  • 0.5 teaspoon pepper black freshly ground
  • cup frisee torn into pieces 
  • teaspoon kosher salt 
  • tablespoons juice of lemon freshly squeezed
  • ounce manchego cheese shaved
  • tablespoons olive oil extra-virgin
  • 0.3 cup radishes thinly sliced
  • 0.5 small onion red thinly sliced
  • teaspoons whole-grain mustard 
  • pounds zucchini trimmed

Equipment

  • bowl
  • whisk
  • mandoline
  • colander
  • peeler

Directions

  1. Watch how to make this recipe.
  2. Shave the zucchini into long wide ribbons using a vegetable peeler or mandoline, turning the squash, if necessary, to ease shaving. Discard the seedy core.
  3. Put the zucchini into a colander set inside a bowl, sprinkle with salt, toss and drain for 30 minutes. Discard the liquid.
  4. Whisk together the olive oil, lemon juice, mustard, and pepper in a serving bowl.
  5. Add the zucchini, onion, frisee, and radishes. Toss to combine.
  6. Sprinkle with almonds, basil, and Manchego cheese and serve. Can be stored, covered, in refrigerator for up to 3 days.

Nutrition Facts

Calories163kcal
Protein11.81%
Fat68.7%
Carbs19.49%

Properties

Glycemic Index
36.33
Glycemic Load
0.81
Inflammation Score
-7
Nutrition Score
12.784782518511%

Flavonoids

Cyanidin
0.2mg
Pelargonidin
4.07mg
Catechin
0.1mg
Epigallocatechin
0.21mg
Epicatechin
0.05mg
Eriodictyol
0.26mg
Hesperetin
0.72mg
Naringenin
0.1mg
Apigenin
0.07mg
Luteolin
0.18mg
Isorhamnetin
0.67mg
Kaempferol
0.35mg
Quercetin
3.45mg

Nutrients percent of daily need

Calories:163.31kcal
8.17%
Fat:13.26g
20.4%
Saturated Fat:2.6g
16.23%
Carbohydrates:8.46g
2.82%
Net Carbohydrates:5.21g
1.9%
Sugar:4.85g
5.39%
Cholesterol:5.06mg
1.69%
Sodium:453.68mg
19.73%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:5.13g
10.26%
Vitamin C:32.88mg
39.85%
Vitamin K:41.47µg
39.49%
Manganese:0.55mg
27.31%
Vitamin E:3.44mg
22.93%
Vitamin A:878.24IU
17.56%
Potassium:530.21mg
15.15%
Vitamin B2:0.25mg
14.66%
Vitamin B6:0.29mg
14.38%
Magnesium:54.97mg
13.74%
Folate:54.35µg
13.59%
Fiber:3.25g
12.99%
Calcium:112.93mg
11.29%
Phosphorus:106.74mg
10.67%
Copper:0.2mg
10.15%
Vitamin B1:0.1mg
6.62%
Iron:1.1mg
6.12%
Zinc:0.83mg
5.52%
Vitamin B3:1.07mg
5.33%
Vitamin B5:0.48mg
4.81%
Selenium:1.32µg
1.89%