Courgette & Mint Salad
This courgette and mint salad is the perfect side when the barbecue is fired up: on the table in minutes, light, fresh and with a lovely hint of lemon. Thin ribbons of courgette meet fresh mint and a simple dressing of olive oil, lemon and a touch of honey. Exactly what a summer day calls for.
Ingredients
- 1 courgette, medium
- 0.5 bunch mint
- 1 lemon
- 1 tbsp olive oil, for frying
- 1 tbsp olive oil, for the dressing
- 1 tsp honey
- salt
- pepper
The ingredient amounts above scale with your choice. The value per serving stays the same, while the total in the pot grows with the number of servings.
All nutrition values side by side
| Nutrient | per serving (estimate) | Total for 1 Serving |
|---|---|---|
| Calories | 175 kcal | 175 kcal |
| Carbohydrates | 10 g | 10 g |
| Protein | 3 g | 3 g |
| Fat | 14 g | 14 g |
| Fibre | 2 g | 2 g |
| of which sugar | 7 g | 7 g |
How this is calculated
Target amount = ingredient amount × target servings ÷ base servings. The result is then rounded for kitchen use: from 100 g or ml to the nearest 5, between 1 and 99 to the nearest 1, pieces and spoons to half units, amounts below one unit to quarters, thirds or halves. Teaspoons and tablespoons also go down to an eighth, kilograms and litres stay finer.
Total = value per serving × target servings. The value per serving is unchanged, because ingredient amount and serving count change by the same factor.
Sources
- Regulation (EU) No 1169/2011 (FIC), Art. 32 and 33: nutrition values per 100 g or 100 ml, additionally allowed per portion.
- European Commission, Guidance document for competent authorities for the control of compliance with EU food law, setting of tolerances for nutrient values declared on a label, December 2012.
Nutrition values are estimates from the recipe record, not laboratory results. Even for checked labels the EU sets tolerances: for fat, protein and carbohydrates 20 percent in the range of 10 to 40 g per 100 g, and 2 g per 100 g below that. Home cooking varies more, because variety, size and cooking loss of the ingredients differ. Kitchen rounding also shifts the total slightly against the plain rule of three. Anyone who has to keep amounts exact for medical reasons, for example during a nutrition therapy prescribed by a doctor, should discuss them with a doctor or a registered dietitian. Your serving count is calculated in your browser only, it is neither stored nor transmitted.
Instructions
- Using a vegetable peeler, shave the courgette into thin ribbons.
- Heat the olive oil in a pan and briefly saute the courgette ribbons. Season with salt and pepper.
- Let the courgette cool slightly.
- Squeeze the lemon. Whisk together the lemon juice, 1 tbsp olive oil and honey, then pour over the courgette.
- Wash the mint, pick off the leaves, chop finely and add to the salad.
- Taste the courgette and mint salad, adjust the seasoning and enjoy.
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Nutrition facts per serving (estimate)
| Calories | 175 kcal |
|---|---|
| Carbohydrates | 10 g |
| Protein | 3 g |
| Fat | 14 g |
| Fibre | 2 g |
| of which sugar | 7 g |
Frequently asked questions
Can I make the courgette and mint salad raw?
Yes, the courgette ribbons can be marinated raw too. The dish then becomes even lighter and crunchier.
How long does the salad keep in the fridge?
It's best served fresh. Kept in the fridge it still tastes good the same day, as the courgette tends to soften otherwise.
Does this salad suit a low-carb way of eating?
Yes, the salad is low in carbs and fits well into a low-carb approach.
Can I swap the honey for another sweetener?
You can replace the honey with agave syrup, or simply add an extra squeeze of lemon to cut back on the sweetness.
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