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Raw Zucchini Caponata

  • Author: Irena Macri
  • Prep Time: 20 minutes
  • Total Time: 20 minutes
  • Yield: 4 as a side 1x
  • Category: Salad
  • Method: Raw
  • Cuisine: Italian
  • Diet: Gluten Free

Description

This raw zucchini caponata salad is inspired by a classic eggplant caponata but is lighter and crunchier. It’s a perfect summer salad or a side dish with your favourite protein. This zucchini salad is gluten-free, paleo, Whole30, low-carb and vegan-friendly (just omit the anchovies).


Ingredients

Scale
  • 4 medium zucchinis (courgettes), diced
  • 4 medium Roma tomatoes, diced
  • 1/2 cup Spanish pitted olives, sliced
  • 1/4 cup marinated baby capers
  • Zest of 1 small lemon
  • 1/4 cup diced spring onions (scallions)
  • 34 anchovies, finely chopped (omit for a vegan version)

For the dressing

  • 1 clove garlic, grated
  • 1/2 teaspoon salt
  • 2 teaspoons tomato paste
  • 2 tablespoons white or red wine vinegar
  • 4 tablespoons olive oil
  • 1/2 teaspoon honey or brown rice syrup (can be omitted)

Top with

  • 23 tablespoons pine nuts (toasted)
  • 23 tablespoons grated Parmesan (optional, nutritional yeast can be used instead)

Instructions

  1. Combine zucchini, tomatoes, olives, capers, lemon zest, green onion and anchovies in a large salad bowl.
  2. In a separate bowl, combine and whisk the dressing. Pour over the salad and mix to incorporate.
  3. To toast the pine nuts, cook them in a small frying pan over medium heat for about two minutes, stirring frequently. Top the salad with pine nuts and grated Parmesan if you wish.

Notes

SWAPS: You can take this idea and spin it your own way. Anchovies can be replaced with crispy bacon. Pine nuts can be replaced with ground hazelnuts or almonds.

COOKED VERSION: For a more traditional caponata, saute the zucchini in olive oil for 4-5 minutes until golden brown. Then toss with the remaining ingredients for a warmer dish.

VEGAN VERSION: Omit anchovies!

For an AIP friendly version, you can replace tomatoes with carrots, fennel or cucumber.

Nutrition

  • Serving Size: 1 cup
  • Calories: 227
  • Sugar: 9.4 g
  • Sodium: 673.4 mg
  • Fat: 18.4 g
  • Saturated Fat: 2.8 g
  • Carbohydrates: 14.2 g
  • Fiber: 4.5 g
  • Protein: 5.7 g
  • Cholesterol: 3.4 mg

Keywords: Zucchini, Salad, Raw, Caponata, Italian, Low-Carb, Keto, Plant-Based, Whole30, Paleo

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