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simple vegetable salad

Simple Vegetable Salad

Written by missblasco on . Posted in RECIPE, SALADS.

Aprende a preparar una ensalada de verduras con diferentes texturas, con calabacín crudo, brócoli al dente y cebolla pochada, un festival para los sentidos.
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Simple Vegetable Salad with Spiralized Zucchini: A Low-Carb, Colorful Dish
When we think of salads, we often picture the classic combo of lettuce, tomatoes, onions, and grated carrots—but there’s so much more to explore! As a nutritionist, I’m excited to share this Simple Vegetable Salad, a vibrant, low-carb, gluten-free dish that takes salads to the next level with a variety of vegetables and textures. Featuring spiralized white zucchini as the base, topped with sautéed peppers, steamed broccoli, carrots, red onion, and a sprinkle of granulated fresh cheese, this salad is as nutritious as it is beautiful. Tossed with a light lemon vinaigrette, it’s a versatile dish that can be enjoyed on its own or as a side to your favorite proteins. Let’s dive into the recipe, explore the nutritional benefits of the vegetables, and learn how to create this colorful salad that’s perfect for any meal!
Why This Vegetable Salad Is a Healthy Choice
Salads are often seen as a default healthy option, but not all salads are created equal. This Simple Vegetable Salad is thoughtfully designed to maximize nutrition, flavor, and texture while keeping carbs low. Here’s why it’s a standout:
  • Low-Carb: ~6-8g carbs per serving, ideal for keto diets.
  • Gluten-Free: Naturally gluten-free, safe for celiacs or those with gluten intolerance.
  • High Fiber: Packed with fiber from a variety of vegetables for digestion and satiety.
  • Low-Calorie: Light and veggie-focused, making it a guilt-free option.
  • Nutrient-Dense: Loaded with vitamins, minerals, and antioxidants from colorful vegetables.
  • Versatile: Perfect as a standalone dish, a side for meats or fish, or a shared platter.
  • Texture Play: Combines raw, sautéed, and steamed vegetables for a delightful bite.
This vegetable salad is a healthy, vibrant dish that proves salads can be exciting and satisfying, offering a perfect balance of nutrition and flavor for any occasion.

In addition to the usual vegetables, add vegetables to your salad, zucchini, peppers, broccoli, improvise with whatever you have on hand.

 

Nutritional Benefits of Key Ingredients
This salad is packed with a variety of vegetables, each contributing unique health benefits that make it a nutrient-dense choice. Let’s break down the benefits of the main ingredients:
Zucchini
  • Low-Carb: 3g carbs per 100g, perfect for keto diets.
  • Low-Calorie: 17 kcal per 100g, supporting weight management.
  • High Fiber: 1g per 100g, aiding digestion and satiety.
  • Vitamin-Rich: High in vitamin C (for immunity), vitamin A (for vision), and potassium (for heart health).
  • Antioxidant Properties: Contains antioxidants like lutein and zeaxanthin, which support eye health.
Bell Peppers (Yellow, Red, Green)
  • Low-Carb: 6g carbs per 100g, suitable for low-carb diets.
  • High Fiber: 2g per 100g, promoting digestion and blood sugar control.
  • Vitamin-Dense: High in vitamin C (red peppers have more than oranges!), vitamin A, and folate for immunity, vision, and cell growth.
  • Antioxidant-Rich: Packed with flavonoids and carotenoids that reduce inflammation and protect against chronic diseases.
Broccoli
  • Low-Carb: 7g carbs per 100g, keto-friendly.
  • High Fiber: 3g per 100g, supporting digestion and satiety.
  • Vitamin-Rich: High in vitamin C, vitamin K (for blood clotting), and folate.
  • Antioxidant Properties: Contains sulforaphane, a compound with anti-inflammatory and cancer-fighting properties.
Carrots
  • Low-Carb: 10g carbs per 100g (used sparingly, ~2g per serving), manageable for low-carb diets.
  • High Fiber: 3g per 100g, aiding digestion and satiety.
  • Vitamin-Rich: High in vitamin A (beta-carotene) for vision, vitamin C for immunity, and vitamin K for blood clotting.
  • Antioxidant Properties: Beta-carotene acts as an antioxidant, reducing inflammation and supporting overall health.
These ingredients make the salad low-carb, gluten-free, and nutrient-dense, offering a dish that’s as good for your body as it is for your taste buds.

simple vegetable salad and cottage cheese

 

Dressing the vegetables with lemon is a very light option and adds a tangy, fresh touch to the salad.

Simple Vegetable Salad with Spiralized Zucchini Recipe
This recipe creates a colorful, textured salad that’s easy to prepare and endlessly versatile. The spiralized zucchini provides a fresh, raw base, while the sautéed peppers, steamed broccoli, and carrots add a variety of cooking methods for a delightful play of textures, all brought together with a light lemon vinaigrette.
Ingredients (Serves 4)
Salad Base
  • 1 medium white zucchini (about 200g, spiralized)
  • ½ yellow bell pepper (cut into thin strips)
  • ½ red bell pepper (cut into thin strips)
  • ½ green bell pepper (cut into thin strips)
  • ½ small red onion (thinly sliced)
  • 1 medium carrot (sliced into thin rounds)
  • 1 cup (100g) broccoli florets
  • ¼ cup (50g) cottage cheese (or substitute with crumbled feta or vegan cheese)
Lemon Vinaigrette
  • 2 tbsp extra virgin olive oil
  • Juice of 1 lemon (about 2 tbsp)
  • Pinch of sea salt
  • ½ tsp freshly ground mixed pepper (black, white, pink, or your favorite blend)
  • 5-6 fresh mint leaves (finely chopped, optional)
Instructions
  1. Prepare the Zucchini: Use a spiralizer to create long, noodle-like strands from the white zucchini. If you don’t have a spiralizer, use a vegetable peeler to create thin ribbons. Place in a large bowl and set aside as the raw base of the salad.
  2. Sauté the Peppers: Heat 1 tsp olive oil in a skillet over medium heat. Add the yellow, red, and green bell pepper strips, sautéing for 3-4 minutes until slightly softened but still crisp. Remove from the pan and set aside to cool.
  3. Poach the Red Onion: In the same skillet, add another 1 tsp olive oil if needed. Add the thinly sliced red onion and cook over low heat for 5-6 minutes, stirring occasionally, until soft and slightly caramelized. Set aside to cool.
  4. Steam the Broccoli and Carrots: Place the broccoli florets and carrot slices in a steamer basket over boiling water. Steam for 4-5 minutes until tender but still crunchy (al dente). Remove and let cool slightly.
  5. Assemble the Salad: On a large platter or in individual bowls, layer the spiralized zucchini as the base. Arrange the sautéed peppers, poached red onion, steamed broccoli, and carrots on top. Sprinkle with the cottage cheese for a creamy, fresh touch.
  6. Make the Vinaigrette: In a small bowl, whisk together the olive oil, lemon juice, sea salt, freshly ground mixed pepper, and chopped mint leaves (if using). Drizzle the vinaigrette over the salad, ensuring all the vegetables are lightly coated.
  7. Serve: Serve immediately as a standalone dish, a shared platter, or a side to your favorite protein, such as baked salmon, sea bream, beef, pork, or poultry. Enjoy the vibrant colors and varied textures with every bite!

Use different vegetables and play with textures to make your salad special.

 

Tips for Success
  • Low-Carb Option: The base recipe is already low-carb at ~6g per serving; avoid high-carb add-ins like potatoes or corn to maintain this.
  • Texture Tip: Don’t overcook the vegetables—keep them al dente to preserve their crunch and vibrant colors.
  • Dressing Variations: Swap the lemon vinaigrette for other healthy dressings like a Greek yogurt dressing, tzatziki, or one from our post “5 Healthy Dressings” linked below.
  • Cheese Substitutions: Replace granulated fresh cheese with crumbled feta, goat cheese, or a vegan cheese alternative for a dairy-free option.
  • Storage: Store leftovers in an airtight container in the fridge for up to 1 day; the zucchini may release water over time, so it’s best enjoyed fresh.
  • Serving Suggestion: Pair with a glass of sparkling water with a lemon wedge for a refreshing, light meal.
  • Vegetable Variations: Swap peppers, broccoli, or carrots for other low-carb veggies like asparagus, green beans, or cauliflower, ensuring varied textures.
Simple Vegetable salad and cottage cheese
Why This Salad Shines
This Simple Vegetable Salad with Spiralized Zucchini is a low-carb, gluten-free, vibrant dish that’s perfect for any meal, whether you’re enjoying it as a standalone lunch, a shared side, or a complement to your favorite protein. The spiralized zucchini provides a fresh, raw base, while the sautéed peppers, steamed broccoli, and carrots create a delightful play of textures, all tied together with a light lemon vinaigrette. It’s a nutrient-dense recipe that celebrates the natural flavors and colors of vegetables, making it as beautiful as it is healthy. Whether you’re looking for a light meal or a versatile side, this colorful salad will elevate your table with minimal effort.
More Low-Carb Salad Recipes to Try

 

This Simple Vegetable Salad with Spiralized Zucchini is a low-carb, gluten-free, vibrant dish that brings a fresh, healthy twist to your table, making it perfect as a standalone meal, a shared platter, or a side to your favorite proteins. With zucchini, peppers, broccoli, and carrots, it’s a nutrient-dense option packed with fiber, vitamins, and antioxidants, supporting your health while delighting your taste buds with varied textures and flavors.
Whether you’re hosting a dinner or looking for a light lunch, this colorful salad is sure to impress.
Have you tried spiralized zucchini in your salads? What’s your favorite veggie combo?
Share your thoughts in the comments and explore more healthy recipes on our site.
Make this salad, savor the freshness, and enjoy a guilt-free, delicious dish!
Cheers!

Ensalada de verduras

Aprende a preparar una ensalada de verduras con diferentes texturas, con calabacín crudo, brócoli al dente y cebolla pochada, un festival para los sentidos.
4 from 45 votes
Print Recipe Pin Recipe
Prep Time 20 minutes
Cook Time 20 minutes
Total Time 40 minutes
Course Ensalada
Cuisine Mediterranea
Servings 2
Calories 329 kcal

Ingredients
  

  • 1/2 calabacín blanco
  • 1/2 pimiento amarillo
  • 1/2 pimiento rojo
  • 1/2 pimiento verde
  • 1/2 cebolla morada
  • 1/2 brócoli
  • 1 zanahoria
  • 6 cda queso fresco granulado o batido*
  • 3 cda AOVE
  • 1/2 limón (solo el zumo)
  • 1 pizca sal marina
  • 1 pizca mezcla de pimientas recién molida

Instructions
 

  • El procedimiento es muy sencillo, hay que ir por partes, empieza separando las flores de brócoli y cortando la zanahoria en lonchas gruesas al biés. Cocínalos al vapor, que queden al dente, tersos y crujientes. Ponlos en agua con hielo, escurre y reserva.
  • En una sarten pocha la cebolla con aceite de oliva y un poco de sal marina, cuando se ablande reserva.
  • En la misma sarten saltea el pimiento cortado en tiras, sazona y reserva.
  • Espiraliza medio calabacín y ponlo en la base del plato donde vas a presentar la ensalada. Aliñalo con unas gotas de aceite de oliva, sal y pimienta.
  • Sobre él pon el brócoli, las tiras de pimiento, la cebolla pochada y los trozos de zanahoria, todo repartido de manera ordenada como ves en las imágenes.
  • Por último reparte el queso fresco en montoncitos.
  • Para el aliño mezcla 2 cucharadas de AOVE con el zumo de medio limón, añade una hojas de hierbabuena, sal y pimienta recién molida, emulsiona y reparte por toda la ensalada.
  • Esta ensalada se puede tomar fría, pero también templada o incuso caliente. A mí como más me gusta es templada. Espero que la disfrutes, 😉

Notes

  • He usado queso fresco granulado, pero puedes usar requesón, yogur griego aliñado o tzatziki. También puedes evitar los lácteos añadiendo unos tacos de tofu salteados con especias, soja, etc.
  • Para la vinagreta, esta vez la he hecho con limón, pero si te apetece ir un paso más allá consulta mi entrada 5 aderezos saludables y haz el que más te guste.

Nutrition Facts
Ensalada de verduras
Amount Per Serving
Calories 329 Calories from Fat 198
% Daily Value*
Fat 22g34%
Saturated Fat 1g6%
Cholesterol 7mg2%
Sodium 144mg6%
Potassium 923mg26%
Carbohydrates 26g9%
Fiber 7g29%
Sugar 9g10%
Protein 9g18%
Vitamin A 7240IU145%
Vitamin C 267.6mg324%
Calcium 167mg17%
Iron 1.7mg9%
* Los porcentajes de Valores Diarios están basados en una dieta de 2000 calorías.
Keyword ensalada, verduras
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4 from 45 votes (44 ratings without comment)

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