If you’re looking for a quick, healthy and super simple side salad, this Spiralized Vegetable Salad ticks all the boxes. It’s full of flavour but requires minimal effort to prepare.
Why You’ll Love This Spiralized Vegetable Salad
- Quick and simple – takes minutes to make.
- Healthy & nutrient-packed – low in calories, but fresh and nutritious.
- Perfect to prep ahead – stores well in the fridge
- Naturally vegan and gluten-free – perfect for various diets.
- An easy side salad – a great side salad to add to your favourite main dish.
It’s the 23rd recipe in my series of Fifty Fantastic Salads. If you want to see the other recipes, you can find some of them linked at the bottom of the page.
How to make this Spiralized Vegetable Salad
To spiralize the vegetables, you can either use an attachment on your food processor or a small handheld spiralizer. If you don’t have a spiralizer you can use a veggie peeler to cut into thin strips.
Toast the pumpkin seeds in a pan for a few minutes, adding the tamari for the last minute. Add all the dressing ingredients to a bowl and mix well.
Add the veggies to your serving bowl, mix well then add the toasted pumpkin seeds.
You can eat straight away or leave to marinate for a few hours and the veggies will soften slightly.
What ingredients do you need for this Salad?
- Carrots
- Courgettes
- Olive oil
- Lime juice
- Maple syrup
- Ginger
- Garlic
- Sesame seeds
- Fresh coriander (cilantro) and mint
- Pumpkin seeds
- Tamari or soy sauce
What are some of the nutritional benefits of the main ingredients?
Carrots
Carrots are rich in beta-carotene, an antioxidant that your body converts into vitamin A. Vitamin A is important for healthy eyesight, immune function, and skin health. They’re also a great source of fibre.
Courgettes
Also known as zucchini, they are low in calories but high in nutrients, particularly vitamins A and C. They’re also a good source of potassium.
Lemon juice
This is an excellent source of vitamin C, which supports the immune system and aids iron absorption. You can swap for lime juice if preferred.
Maple syrup
I add a little maple to balance out the citrus taste. Maple syrup, though a natural sweetener, contains small amounts of minerals like manganese and zinc.
Ginger
Grated ginger gives anti-inflammatory and antioxidant properties and is known for aiding digestion and reducing nausea.
Sesame seeds
Sesame seeds are a great source of calcium, magnesium, and iron, as well as healthy fats and fibre.
Fresh Coriander and Mint
Herbs are more than just a garnish—they’re packed with antioxidants and contain volatile oils which can be antibacterial and anti-inflammatory. I like the extra flavour and colour they add too.
Storage and Shelf Life
This Spiralized Vegetable Salad can be stored in the fridge for up to 4 days.
- For best freshness, store it in an airtight container. If you prefer your leaves to stay crisp, add the dressing as you serve.
- I wouldn’t recommend freezing.
Recipe Tips
No need to peel the carrots: Just scrub well and they are good to go.
Customise the veggies – This will also work well with veggies such as beetroots.
Adjust the dressing: If you love a bit of heat, add a pinch of chilli flakes or a chopped fresh red chilli.
If you liked this spiralized vegetable salad, Here are some other fantastic salad recipes:
Spiralized Vegetable Salad
Ingredients
- 4 large carrots
- 2 courgettes (zucchini)
- 2 tbsp olive oil
- Juice of a lemon
- 2 tsp maple syrup
- 1-2 tbsp sesame seeds
- Small piece of fresh ginger
- 1 large garlic clove
- Handful of fresh coriander (cilantro)
- Handful of fresh mint
- Salt and pepper
- ¼ cup pumpkin seeds (30g)
- 1 tbsp tamari or soy sauce
Instructions
- Wash the carrots and courgettes. Scrub the carrots if very dirty. Using a spiralizer attachment, spiralize the carrots and courgettes into long, thin strips. Set aside.
- Add the olive oil, lemon juice, maple syrup and sesame seeds to a serving bowl. Grate the ginger and garlic and add those too. Chop the herbs, add to the bowl and mix to combine. Season well.
- Add the pumpkin seeds to a dry frying pan on a medium heat. Let them brown slightly for 4-5 minutes. Pour over the tamari (or soy sauce) and let it coat the seeds for the final minute.
- Add the carrots and courgettes to the bowl. Mix to combine with the dressing and top with the pumpkin seeds.
Notes
- This will store in the fridge for about 4 days.
- I don’t recommend freezing.
- If you don’t have a spiralizer, you can julienne or grate the vegetables. Or using a vegetable peeler, cut into thin strips.
- The nutritional information is based on the recipe serving 4 but depending on portion sizes this could stretch to 6 as a side.
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