Summer Courgette Spaghetti Salad
Did you know courgettes taste wonderful raw? In this summery salad they're spiralised into fine noodles and tossed with cherry tomatoes, feta and toasted pine nuts. A fresh dressing of lemon juice, olive oil, garlic and natural yogurt brings it all together. Light, crunchy and perfect for hot days or a relaxed summer buffet.
Ingredients
- 600 g courgettes
- 250 g cherry tomatoes
- 100 g feta cheese
- 0.5 bunch basil
- 2 tbsp pine nuts
- 1 clove garlic, small
- 3 tbsp lemon juice, freshly squeezed
- 3 tbsp olive oil
- 2 tbsp natural yogurt
- salt and freshly ground 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 4 Servings |
|---|---|---|
| Calories | 210 kcal | 840 kcal |
| Carbohydrates | 9 g | 36 g |
| Protein | 8 g | 32 g |
| Fat | 15 g | 60 g |
| Fibre | 2.5 g | 10 g |
| of which sugar | 6 g | 24 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
- Wash the courgettes and spiralise them into spaghetti-style noodles. Alternatively, use a mandoline to shave them into thin slices or strips.
- Toss the courgette noodles in a large bowl with 1 tsp salt and set aside. Stir occasionally so the water can drain out.
- Wash and halve the cherry tomatoes. Crumble or chop the feta into small pieces. Wash the basil and chop it finely.
- For the dressing, peel and finely chop the garlic. Whisk together the lemon juice, garlic, olive oil and natural yogurt in a small bowl, then season to taste with salt and pepper.
- If the courgette noodles have released a lot of water, tip them into a sieve and gently squeeze out the excess.
- In a large bowl, toss the courgette spaghetti with the tomatoes, feta, basil and dressing until well combined.
- Toast the pine nuts in a dry pan over medium heat until lightly golden, then scatter them evenly over the salad. Serve straight away.
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Nutrition facts per serving (estimate)
| Calories | 210 kcal |
|---|---|
| Carbohydrates | 9 g |
| Protein | 8 g |
| Fat | 15 g |
| Fibre | 2.5 g |
| of which sugar | 6 g |
Frequently asked questions
Can you eat courgette raw?
Yes, raw courgette is easy to digest and keeps more of its nutrients uncooked. Salting softens it slightly and draws out excess water.
What spiraliser do I need for courgette noodles?
Any standard spiraliser works well. Alternatively, use a mandoline to cut the courgettes into thin strips.
How long does courgette spaghetti salad keep?
It tastes best made fresh. Covered in the fridge it will keep for about a day, though the dressing softens it over time.
How can I add more protein to the salad?
Stir in some cooked millet or quinoa. It's a great way to make the salad more filling or to fuel a workout.
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