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    Oh My Veggies » Vegetarian Recipes » Salads

    Zucchini Noodle Salad {vegan}

    Published: Jul 29, 2015 · by Nicole · Updated: Aug 22, 2023 · This post may contain affiliate links.

    Jump to Recipe - Print Recipe

    This vegan salad is packed full of veggie goodness with raw zucchini noodles, tomato, mint and rocket (arugula) and spring onions. Toasted sunflower seeds sprinkled over the top add a deliciously nutty crunch.

    Zucchini Noodle Salad Recipe - this vegan salad is packed full of veggie goodness with zucchini noodles, tomato, mint and more. | Get the recipe at DeliciousEveryday.com

    I know, salads aren't really a winter thing, but we had the most wonderful preview of spring weather here in Brisbane last weekend, that I just had to celebrate it with more weather appropriate fare. Out came my summer dresses (if only for a few days) along with this gorgeous, if messy looking salad.

    Don't get me wrong, I love winter comfort foods as much as anyone, however, after a while all that heavy food starts to make me feel weighed down, and not the happiest of campers. Salads, though, good wholesome salads, with a depth of flavour and a few things going on, make my heart sing, which is why I was all too ready to get my salad on when warmer weather struck.

    The salad in question is a zucchini noodle salad. Springy raw zucchini noodles are tossed with a mix of tomatoes, spring onions, mint and watercress and spiked with a tart and tangy dressing of lemon juice, balsamic, white wine vinegar, garlic and extra virgin olive oil. I know it sounds like a lot of acid, but the combination of lemon, balsamic and white wine vinegar are what really makes this salad sing. The final flourish is a sprinkle of toasted sunflower seeds for a little nutty crunch.

    So, if you're ready to take a break from heavy winter fare these zucchini noodles make a great meal, and they would also make a wonderful side too.

    Zucchini Noodle Recipe - this vegan salad is packed full of veggie goodness with zucchini noodles, tomato, mint and more. | Get the recipe at DeliciousEveryday.com

    Recipe

    Zucchini Noodle Salad

    This vegan salad is packed full of veggie goodness with raw zucchini noodles, tomato, mint and rocket (arugula) and spring onions. Toasted sunflower seeds sprinkled over the top add a deliciously nutty crunch.
    Print Recipe Pin Recipe Email Recipe
    Prep Time: 20 minutes minutes
    Total Time: 20 minutes minutes
    Course: Salad
    Cuisine: Salads, Vegan, vegetarian
    Keyword: Delicious Everyday, vegan salad, Zucchini Noodle Salad
    Servings: 4 servings
    Calories: 249kcal
    Author: Oh My Veggies

    Ingredients

    • 4 medium zucchini
    • ¼ tsp sea salt
    • 3 roma tomatoes finely chopped
    • 1 cup yellow and red grape or cherry tomatoes quartered
    • 6 spring onions finely chopped
    • 2 cups rocket leaves arugula
    • leaves big handful of mint roughly torn
    • ⅓ cup sunflower seeds toasted
    • DRESSING:
    • ¼ cup extra virgin olive oil
    • 1 clove garlic finely minced
    • 1 ½ tbs lemon juice
    • 1 tbs balsamic vinegar
    • 1 tbs white wine vinegar
    • 2 tsp dijon mustard
    • salt and pepper
    US Customary - Metric

    Instructions

    • Spiralize the zucchini using a spiralizer. Transfer the noodles to a fine mesh sieve and sit the sieve over a bowl and sprinkle with the salt and toss to combine. Leave the noodles for 15 to 20 minutes. Squeeze the noodles gently to remove any excess liquid and add to a large bowl.
    • Add the roma tomatoes, grape tomatoes, spring onions, mint and rocket (arugula) and toss well to combine.
    • Make the dressing by adding all of the ingredients to a jar and shaking to combine. Drizzle the dressing over the salad and toss to coat everything in the dressing. Sprinkle with toasted sunflower seeds and serve.

    Notes

    If making ahead of time, keep the rocket (arugula) and toasted sunflower seeds separate and add, along with the dressing, just before serving.

    Nutrition

    Calories: 249kcalCarbohydrates: 14gProtein: 6gFat: 20gSaturated Fat: 2gSodium: 204mgPotassium: 861mgFiber: 4gSugar: 8gVitamin A: 1380IUVitamin C: 57.3mgCalcium: 78mgIron: 2.2mg
    Craving more veg-friendly recipes? Shop our collection of vegetarian and vegan cookbooks, including our new Vegan Thanksgiving and Vegan Christmas cookbooks!
    Zucchini Noodle Recipe - this vegan salad is packed full of veggie goodness with zucchini noodles, tomato, mint and more. | Get the recipe at DeliciousEveryday.com
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    Dairy Free Recipes, Delicious Everyday, Salads, Vegan Recipes, Vegan Salads, Vegan Side Dishes, Vegetarian Recipes, Vegetarian Side Dishes DE

    Reader Interactions

    Comments

    1. Rosa says

      November 30, -0001 at 12:00 am

      Delicious and wonderfully summery! A great combo.Cheers,Rosa

      Reply
    2. Annabel says

      November 30, -0001 at 12:00 am

      My poor spiraliser has been sitting in the cupboard since I purchased it so I couldn’t wait to try this recipe to finally use it. I didn’t have sunflower seeds so I used flaked almonds, and crumbled in some feta and it was so good. Thank you!

      Reply
    3. Liz says

      November 30, -0001 at 12:00 am

      Such a beautiful salad! I haven't pulled out my spiralizer in a few weeks but you've just inspired me to get that baby in action again. Love the addition of sunflower seeds for that crunch factor.

      Reply
      • Nicole @ Delicious Everyday says

        November 30, -0001 at 12:00 am

        Thanks Liz! Sunflower seeds are a favourite snack of mine, so I love adding them to salads for some added crunch.

        Reply
    4. Lola Byatt says

      November 30, -0001 at 12:00 am

      zucchini noodles tastes like noodles, i was amazed when i tried some recently

      Reply
    5. Gena says

      November 30, -0001 at 12:00 am

      This is such a wonderfully simple and summery twist on zoodles, Jennifer. Love it!

      Reply
    6. Emilie @ The Clever Carrot says

      November 30, -0001 at 12:00 am

      Jennifer, these photos are just lovely. They are bursting with such vibrant color! And, I must admit, I am very envious of your Brisbane winters.... you got to wear a dress?! Winters here in NY are long, cold and miserable (I'm a son goddess, if i do say so myself). Thank you for such an inspiring and healthy recipe. x

      Reply

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    Nicole is a life long vegetarian and the author of the popular vegan cookbook, Weeknight One Pot Vegan Cooking. She loves sharing her recipes and showing the world just how easy and delicious meatless meals can be!
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