Courgette salad with mint, garlic, red chilli, lemon & extra virgin olive oil

Courgette Salad

Serves 4

  • 4 courgettes

  • sea salt

  • freshly ground black pepper

  • 1 red chilli

  • ½ clove garlic

  • 1 handful of fresh mint

  • extra virgin olive oil

  • 1 squeeze lemon juice

  • broad beans

  • raw peas

Slice 4 courgettes lengthways as thin as you can (use a mandolin if you have one). Grill on a red-hot griddle pan, or on the barbecue, until lightly charred on each side. Scatter the slices over a large plate, making sure you don't sit them on top of each other otherwise they'll steam and go a bit limp, and there's nothing worse than limp courgettes, I can tell you. While they're still warmish, sprinkle them with a little sea salt and freshly ground black pepper.



Deseed a red chilli and chop finely. Finely chop ½ a clove of garlic and sprinkle the chilli and garlic evenly from a height over the courgettes. (Add to your own taste, but just remember that when the chilli and garlic mix with the olive oil and lemon juice the heat and flavours are lessened.)



Tear over a handful of fresh mint and drizzle with good extra virgin olive oil and a squeeze of lemon. I've even been known to throw in some blanched broad beans or raw peas if I can get any. This salad is always a real treat.



P.S. If you find yourself with leftovers, try baking any fish fillets (cod, haddock or bass for example) on top of the courgettes. Lovely with steamed rice and seasoned yoghurt. Very fresh and good for you.

Nutritional Information

Courgette salad with mint, garlic, red chilli, lemon & extra virgin olive oil

A gorgeous summery salad

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This easy and unusual courgette salad looks beautiful and makes a lovely little side dish
Serves 4
15m
Super easy
Method

This is quite an unusual salad and terribly simple to make. It's great because it's a nice little side dish that will go with things like mozzarella, goat's cheese, cured meats, grilled or barbecued white fish like cod or haddock, even things like chicken or pork. Use courgettes when at their best (nice and firm and not too big).

Slice 4 courgettes lengthways as thin as you can (use a mandolin if you have one). Grill on a red-hot griddle pan, or on the barbecue, until lightly charred on each side. Scatter the slices over a large plate, making sure you don't sit them on top of each other otherwise they'll steam and go a bit limp, and there's nothing worse than limp courgettes, I can tell you. While they're still warmish, sprinkle them with a little sea salt and freshly ground black pepper.

Deseed a red chilli and chop finely. Finely chop ½ a clove of garlic and sprinkle the chilli and garlic evenly from a height over the courgettes. (Add to your own taste, but just remember that when the chilli and garlic mix with the olive oil and lemon juice the heat and flavours are lessened.)

Tear over a handful of fresh mint and drizzle with good extra virgin olive oil and a squeeze of lemon. I've even been known to throw in some blanched broad beans or raw peas if I can get any. This salad is always a real treat.

P.S. If you find yourself with leftovers, try baking any fish fillets (cod, haddock or bass for example) on top of the courgettes. Lovely with steamed rice and seasoned yoghurt. Very fresh and good for you.

Whether it's delicious vegetarian or vegan recipes you're after, or ideas for gluten or dairy-free dishes, you'll find plenty here to inspire you. For more info on how we classify our lifestyle recipes please read our special diets fact sheet, or or for more information on how to plan your meals please see our special diets guidance.

Nutritional Information Amount per serving:
  • Calories 85 4%
  • Carbs 4.1g 2%
  • Sugar 3.5g 4%
  • Fat 5.4g 8%
  • Saturates 0.9g 5%
  • Protein 3.8g 8%
Of an adult's reference intake

BUYING SUSTAINABLY SOURCED FISH

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Buying sustainably sourced fish means buying fish that has been caught without endangering the levels of fish stocks and with the protection of the environment in mind. Wild fish caught in areas where stocks are plentiful are sustainably sourced, as are farmed fish that are reared on farms proven to cause no harm to surrounding seas and shores.

When buying either wild or farmed fish, ask whether it is sustainably sourced. If you're unable to obtain this information, don't be afraid to shop elsewhere – only by shopping sustainably can we be sure that the fantastic selection of fish we enjoy today will be around for future generations.

For further information about sustainably sourced fish, please refer to the useful links below:

Marine Stewardship Council
http://www.msc.org/

Fish Online
http://www.fishonline.org

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