A vibrant, lightly charred medley of zucchini ribbons and cherry tomatoes tossed with fresh herbs and lemon vinaigrette. This dish supports hydration, digestion, and immune health—perfect as a side or light main.
Preparation Time
- Prep time: 10 minutes
- Cooking time: 10 minutes
- Total time: 20 minutes
- Servings: 2 (main) or 4 (side)
Ingredients
- 2 medium zucchinis, sliced into thin strips or rounds
- 1 cup cherry tomatoes, halved
- 1 tablespoon extra virgin olive oil
- 1 tablespoon fresh lemon juice
- 1 teaspoon lemon zest
- 1/4 teaspoon sea salt
- 1/8 teaspoon freshly ground black pepper
- 1 tablespoon fresh parsley or basil, chopped
- Optional: 1 teaspoon balsamic vinegar or feta crumbles (optional for variation)
Instructions
- Preheat a grill or grill pan over medium-high heat.
- Toss zucchini slices with a bit of olive oil, salt, and pepper. Grill for 2–3 minutes per side, until grill marks appear and softened but not mushy.
- In a mixing bowl, combine grilled zucchini, cherry tomatoes, lemon juice, zest, olive oil, and herbs.
- Toss gently, adjust seasoning, and serve warm or chilled.
Estimated Nutritional Value (Per Serving – 1/2 of recipe)
| Nutrient | Approximate Value |
|---|---|
| Calories | ~120 kcal |
| Protein | ~2 g |
| Fat | ~9 g (mostly monounsaturated) |
| Carbohydrates | ~9 g |
| Fiber | ~3 g |
| Vitamin C | ~35% DV |
| Vitamin A | ~20% DV |
| Potassium | ~15% DV |
| Lycopene | High (from tomatoes) |
Health Benefits
1. Anti-inflammatory and antioxidant-rich
Zucchini and tomatoes are high in polyphenols and carotenoids (like lycopene), which help lower oxidative stress and protect cells.
Source: Ilahy R et al. (2018). Tomato bioactives and chronic disease prevention. Journal of Food Science.
2. Digestive and metabolic support
Zucchini is high in soluble fiber and water, promoting satiety and aiding regular digestion.
Study: Slavin JL (2013). Fiber and human health. Nutrition.
3. Heart health and vascular protection
Olive oil contains oleic acid and polyphenols, known to improve endothelial function and lipid balance.
Reference: Schwingshackl L et al. (2014). Mediterranean diet and cardiovascular outcomes. PLOS One.
Tips for Best Results
- Do not overcook the zucchini; light grilling preserves texture and nutrients.
- Use heirloom or vine-ripened tomatoes for best flavor.
- Marinate for 10 minutes before serving to let flavors meld.
- Serve with quinoa, grilled salmon, or chickpeas for a complete meal.
- For visual appeal, mix yellow and green zucchini varieties.
0 comments on “Grilled Zucchini and Tomato Salad”Add yours →