Wilted Zucchini And Red Onion Salad
A vibrant, light salad combining tender wilted zucchini and caramelized red onions, dressed with a tangy vinaigrette, perfect for summer dinners or as a refreshing side.
Ingredients
Instructions
- Place sliced zucchini in a bowl; sprinkle with salt and let stand for 30 minutes.
- Meanwhile, sauté the sliced red onion briefly until softened.
- Mix Dijon mustard, red and white wine vinegar, olive oil, basil, black pepper, and minced garlic to make the vinaigrette.
- After 30 minutes, squeeze excess water out of the zucchini and place in a strainer until no more water comes out.
- Combine the zucchini and sautéed onion in a bowl and pour the vinaigrette over it.
- Chill the salad in the refrigerator and serve.
Tips & Substitutions
To enhance the flavor, consider adding fresh herbs like parsley or dill. If you prefer a spicier kick, try incorporating a pinch of red pepper flakes. For a different texture, swap out the zucchini for yellow squash or use a mix of both. This dish can also be made vegan by ensuring your Dijon mustard is plant-based.
Serving Suggestions
This salad pairs beautifully with grilled chicken or fish for a light meal. Serve alongside Whole Wheat Bulgar Bread for a wholesome touch. It can also be a refreshing side to a more substantial main course, such as pasta or a savory Gazpacho With Cilantro. Consider adding a sprinkle of feta cheese for an extra flavor boost.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 3 days. If you find the salad too watery after storage, strain it again before serving. It can be enjoyed cold straight from the fridge or gently reheated in a skillet over low heat to warm through without losing its crispness.
Nutrition & Diet Analysis (per serving)
Each serving of Wilted Zucchini And Red Onion Salad contains roughly 110 calories, with 2g protein, 4g carbohydrates, and 9g fat. Note that it is relatively high in sodium, at 1646mg per serving (72% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I prepare this salad in advance?
Yes, you can prepare the salad a few hours in advance. However, for the best texture, it's recommended to add the vinaigrette just before serving. If you must prepare it earlier, store the dressing separately to keep the zucchini crisp.
What can I substitute for Dijon mustard?
If you don’t have Dijon mustard, you can use whole grain mustard or even a bit of honey mustard for a sweeter flavor. Just keep in mind that the flavor profile will change slightly, but it will still be delicious.
Is this salad suitable for meal prep?
Absolutely! This salad is great for meal prep. Just be sure to store the vinaigrette separately until you're ready to eat to maintain the texture of the zucchini. It’s a perfect addition to a week of healthy lunches!
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).