Shaved Courgette Salad with Rocket and Almonds
Inspired by techniques from Bon Appétit.
Raw courgette is peeled into thin ribbons and left to soften for a few minutes in a sharp lemon-garlic dressing before rocket, shaved pecorino and crushed almonds go in. It is quick, crisp and makes the most of courgettes while they are still firm and mild.
Always check the labels of the products you use.
Method
- 1
Roast and crush the almonds. Scatter the almonds on a baking tray and roast at 180°C (160°C fan) for 8-10 min, until fragrant and lightly coloured inside. Let cool, then coarsely crush with the side of a knife or with a pestle and mortar.
- 2
Shave the squash. Trim the ends off the courgettes. Using a vegetable peeler, shave them lengthwise into thin ribbons, turning each courgette as you go and stopping once you reach the seedy core. Transfer the ribbons to a large bowl.
- 3
Make the dressing. In a small bowl, whisk together the olive oil, lemon juice, garlic and salt.
- 4
Dress and rest. Pour the dressing over the courgette ribbons and toss to coat. Let stand for a few minutes so the courgette softens slightly.
- 5
Finish. Add the rocket to the bowl, shave the pecorino over the top, and toss again. Season with the pepper and more salt if needed, then scatter the crushed almonds over the top and serve.
Storage
Best assembled just before serving, since the dressed courgette ribbons soften and the rocket wilts quickly. Any leftovers can be refrigerated covered for up to a day, though the texture will soften.
EU nutrition claims
- Source of protein: 3.1 g protein per 100 kcal, about 12% of energy (needs ≥ 12%)
- Low sugars: 2.5 g sugars per 100 g (limit ≤ 5 g)
- Source of fibre: 1.5 g fibre per 100 kcal (needs ≥ 1.5 g)
Per 100 g of the finished dish, worked out from the nutrition per serving and the lowest likely cooked weight (about 132 g a serving), so the true values are, if anything, lower. Thresholds from the Annex to EU Regulation (EC) No 1924/2006. How we decide
Free sugars
0.2 g per serving
0.4 % of the 50 g daily maximum · 0.8 % of the ideal 25 g
Free sugars under 50 g a day, ideally about 25 g, based on WHO free-sugar guidance (not endorsed by WHO). The share shown is the share of one serving. WHO
Equipment
- baking tray
- vegetable peeler
- chef's knife
- chopping board
- small bowl
- whisk
- large bowl
Nutrition per serving (estimated values)
| Per serving | Amount |
|---|---|
| Energy | 158 kcal |
| Protein | 4.9 g |
| Carbohydrate | 6.8 g |
| of which sugars | 3.3 g |
| of which free sugars | 0.2 g |
| Fat | 13.5 g |
| of which saturates | 2.4 g |
| Fibre | 2.4 g |
| Salt | 0.56 g |
Protein per 100 kcal
3.1 g High Protein needs ≥ 5 g (20% of energy)
Calculated from USDA FoodData Central ingredient values
