Courgette Noodle Salad

Courgette noodles, or ‘zoodles,’ have become a popular alternative to pasta, offering a light and fresh base for salads and other dishes. This courgette noodle salad is a vibrant mix of Mediterranean-inspired ingredients, combining the sweetness of red peppers and sweetcorn with the rich umami of sundried tomatoes. Creamy feta adds a touch of indulgence, while toasted pine nuts provide a lovely crunch. Finished with a drizzle of balsamic glaze, this salad is simple to prepare and packed with flavour.

Health Benefits of This Courgette Noodle Salad

This salad is naturally low in calories while being full of nutrients. Courgettes are a fantastic low-carb option, high in vitamins A and C, and hydrating due to their high water content. Feta cheese provides calcium and a bit of protein, while pine nuts add heart-healthy fats. The balsamic glaze gives a touch of sweetness without the need for processed dressings, making this a well-balanced and nutrient-dense dish.

Do you have a diet restriction?

This courgette noodle salad is:

• Vegetarian
• Dairy Free
• Gluten Free
• Low Fat
• Ultra Processed Food Free

How to Make Courgette Noodle Salad

Step 1: Spiralize courgette

To start, you’ll need to spiralise the courgettes. If your courgettes are perfectly straight, you’ll get long spirals, but often, they’ll be slightly curved, resulting in shorter spirals. This works well for this recipe, as shorter spirals are easier to mix with the other ingredients. Once spiralised, place them in a large bowl.

Step 2: Prepare the other vegetables

Next, prepare the other vegetables. Dice the red pepper into small pieces and finely chop the spring onions. Slice the sundried tomatoes into thin strips so they evenly distribute throughout the salad. Add all these ingredients to the bowl with the courgette noodles and toss everything together to combine.

Step 3: Toast Pine Nuts

In a dry pan over medium heat, toast the pine nuts for a couple of minutes until they turn golden and fragrant. Keep a close eye on them, as they can burn quickly. Once toasted, add them to the salad along with the crumbled feta cheese. Pour in half of the balsamic glaze and mix well, ensuring all ingredients are lightly coated.

Step 4: Add Balsamic

For the final touch, drizzle the remaining balsamic glaze over the top just before serving. This enhances the flavour and gives the dish a beautifully finished look. Serve immediately as a light lunch or a side dish alongside grilled chicken or fish.

Variations

• Add protein – Toss in grilled chicken, prawns, or chickpeas for extra protein.
• Make it vegan – Swap the feta for a plant-based alternative or use toasted seeds instead.
• Use different nuts – Swap pine nuts for toasted almonds or walnuts for a different texture.
• Try a different dressing – Instead of balsamic glaze, use a lemon and olive oil dressing for a fresher taste.
• Add fresh herbs – A handful of fresh basil or parsley can enhance the flavours even more.

FAQ

Can I make this salad ahead of time?
Yes, but for the best texture, store the courgette noodles separately from the dressing and mix just before serving.

Do I need to cook the courgette noodles?
No, they’re best raw for this salad, as they maintain a fresh and crisp texture.

How should I store leftovers?
Store in an airtight container in the fridge for up to 24 hours. The courgette may release some water, so drain if necessary before eating.

Can I use a different cheese?
Absolutely! Goat cheese or Parmesan would work well as alternatives to feta.

What’s the best way to toast pine nuts?
Use a dry frying pan over medium heat and stir constantly for 2-3 minutes until golden brown.

Is this salad gluten-free?
Yes, all the ingredients are naturally gluten-free.

Can I make this without a spiraliser?
If you don’t have a spiraliser, you can use a julienne peeler or simply slice the courgette into thin ribbons using a knife.

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