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Ricette Piani Pasto Cosa & Perché Scarica App (iOS / Android)
Ricette Piani Pasto Cosa & Perché Scarica App (iOS / Android)

Mediterranean Marinated Vegetable Salad

di
S
Sophie

A vibrant and refreshing salad featuring marinated vegetables and a tangy dressing.

Salva Ricetta Aggiungi al Piano Pasti

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Tempo di preparazione (min) 40 min
Tempo di cottura (min) 0 min
Difficoltà
Mediterranean Marinated Vegetable Salad

Ingredienti

4 porzioni
|
  • 1/4 cup
    Olive oil extra virgin oppure Avocado oil
  • 2 tbsp
    White wine vinegar oppure Red wine vinegar
  • 2
    Green onion chopped oppure Shallot
  • 1 tsp
    Mustard Dijon oppure Whole grain mustard
  • 1/4 tsp
    Pepper freshly ground oppure White pepper
  • 1
    Zucchini medium-sized oppure Yellow squash
  • 1
    Cucumber English oppure Persian cucumber
  • 2
    Tomato ripe oppure Heirloom tomato
  • 2
    Yellow tomato ripe oppure Cherry tomato
  • 1/2 cup
    Feta cheese crumbled oppure Goat cheese

Istruzioni

1

Prepare the dressing

Combine the olive oil, vinegar, green onion, mustard, and pepper in a screw-top jar.

Shake the jar vigorously to ensure the dressing emulsifies properly.

Ingredienti necessari per questo passaggio

olive oil white wine vinegar green onion mustard pepper
2

Mix the dressing

Cover the jar and shake well to mix the dressing.

Allow the dressing to sit for a few minutes to let the flavors meld together.

Ingredienti necessari per questo passaggio

olive oil white wine vinegar green onion mustard pepper
3

Chill the dressing

Chill the dressing in the refrigerator until needed.

Chilling the dressing enhances its flavor and consistency.

Ingredienti necessari per questo passaggio

olive oil white wine vinegar green onion mustard pepper
4

Prepare the vegetables

Slice the zucchini and cucumber lengthwise into thin strips using a vegetable peeler.

Use a sharp peeler for even slices and a professional look.

Ingredienti necessari per questo passaggio

zucchini cucumber
5

Arrange the tomatoes

Arrange the tomato and yellow tomato slices on a platter.

Alternate the colors of the tomatoes for a visually appealing presentation.

Ingredienti necessari per questo passaggio

tomato yellow tomato
6

Add the zucchini and cucumber

Add the zucchini and cucumber slices around the tomatoes, folding them decoratively.

Create layers and patterns for an artistic touch.

Ingredienti necessari per questo passaggio

zucchini cucumber
7

Dress the salad

Shake the dressing and drizzle it over the arranged vegetables.

Drizzle evenly to ensure all vegetables are coated.

Ingredienti necessari per questo passaggio

olive oil white wine vinegar green onion mustard pepper
8

Chill the salad

Cover the salad and chill for at least 30 minutes before serving.

Chilling allows the vegetables to absorb the dressing's flavors.

Ingredienti necessari per questo passaggio

zucchini cucumber tomato yellow tomato olive oil white wine vinegar green onion mustard pepper
9

Add the feta cheese

Sprinkle the crumbled feta cheese over the salad just before serving.

Add the cheese at the last moment to maintain its texture.

Ingredienti necessari per questo passaggio

feta cheese
10

Serve the salad

Serve the salad chilled and enjoy.

Pair with a crusty bread or grilled protein for a complete meal.

Ingredienti necessari per questo passaggio

zucchini cucumber tomato yellow tomato olive oil white wine vinegar green onion mustard pepper feta cheese

Valori nutrizionali (100g)

Calorie 120 kcal
Grassi 10 g
  • Grassi Saturi: 2 g
Carboidrati 6 g
Fibre 2 g
Zuccheri 3 g
Proteine 4 g

Scopri di più su questa ricetta

📝

Informazioni sulla Ricetta

This Mediterranean Marinated Vegetable Salad is a refreshing and flavorful dish perfect for summer gatherings. Featuring a mix of fresh vegetables like zucchini, cucumbers, and tomatoes, paired with a tangy dressing and a sprinkle of feta cheese, this salad is both healthy and delicious. Easy to prepare and requiring no cooking, it's an ideal choice for a light lunch or side dish.
💪

Perché Questa Ricetta Ti Fa Bene

This salad is packed with fresh vegetables, making it a great source of vitamins and fiber. The use of olive oil and feta cheese adds healthy fats and protein, making it a balanced and nutritious option. It's perfect for those looking for a light and refreshing meal.
💡

Consigli e Trucchi

For the best flavor, let the vegetables marinate in the dressing for at least 30 minutes before serving. Use a mandoline slicer for even and thin vegetable slices. Add a sprinkle of fresh herbs like parsley or basil for an extra burst of flavor.
🔄

Varianti della Ricetta

You can substitute the zucchini with yellow squash or add bell peppers for more color and crunch. For a vegan option, omit the feta cheese or replace it with a plant-based alternative. Experiment with different vinegars like balsamic or apple cider for a unique twist.
🗄️

Istruzioni di Conservazione

Store any leftovers in an airtight container in the refrigerator for up to 2 days. The vegetables may release some liquid over time, so give the salad a quick toss before serving.
📚

Storia della Ricetta

Marinated vegetable salads have been a staple in Mediterranean cuisine for centuries, celebrated for their simplicity and use of fresh, seasonal produce. This recipe draws inspiration from traditional Mediterranean flavors and techniques.
🥗

Informazioni Nutrizionali

This salad is low in calories and high in nutrients, making it a healthy choice. It's rich in vitamins A and C from the tomatoes and zucchini, and the olive oil provides heart-healthy monounsaturated fats.
🍽️

Suggerimenti di Abbinamento

Pair this salad with grilled chicken or fish for a complete meal. It also complements dishes like hummus, pita bread, or a light soup.

Tag

healthy light salad vegetarian quick

Categorie Ricette

Cucina

mediterranean other

Tipo di Pasto

lunch dinner snack brunch

Portata

salad side dish

Metodi di Cottura

raw

Occasioni

picnic family gathering brunch summer cookout everyday

Restrizioni Alimentari

vegetarian gluten-free low-sugar low-carb halal kosher

Allergeni

milk

Stagioni

summer spring all-season

Difficoltà

  • Cosa e Perché
  • Termini
  • Informativa sulla privacy
Passa all'inglese - English Passa al tedesco - Deutsch Passa all'italiano - Italiano

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