Mediterranean Zucchini and Feta Salad

Vegetarian Recipe

Share

 Back to Recipe’s STEPS ↑

Mediterranean Zucchini and Feta salad is an easy way to use the first of the season’s zucchini and can be served through summer and into fall as well. This is a healthy and tasty meal that is filling without being full of calories and other unwanted fats, oils, and additives. It is an easy dish to make and requires minimal work, just be sure to squeeze the grated zucchini very dry so that the salad doesn’t end up being too watery.

Content on this page…

• • Did you Know?
  • About Mediterranean Zucchini and Feta Salad recipe
  • Can I freeze or refrigerate Mediterranean Zucchini and Feta?
  • I’m not a Vegetarian, can I add meat?
  • Health benefits of Mediterranean Zucchini and Feta Salad
  • Notes and Tips

About Mediterranean Zucchini and Feta salad recipe

Fresh mint, feta cheese, and zucchini are a favorite summer salad combination in small tavernas throughout the Greek Isles. For a more colorful salad, use one zucchini and one yellow squash. This salad is especially appealing to me because there aren’t too many ingredients — a salad doesn’t always need to have 20 ‘things‘ in it.

My rule of thumb for keeping things simple is to use good, seasonal ingredients, and the taste will be much better than any other complex dish. Here, the thinly sliced zucchini are chargrilled (it adds a hint of smokiness) for a couple of minutes on a dry pan.

Mediterranean Zucchini and Feta salad is excellent with meat or fish, but can also be eaten simply for those of you who are having trouble slimming. Along with a top toasted, garlic-rubbed bread (maybe with a fried egg or a few slices of prosciutto), any leftovers can be called dinner.

Can I freeze or refrigerate Mediterranean Zucchini and Feta?

You can refrigerate Mediterranean Zucchini and Feta for about 12-24 hours, but it definitely cannot be frozen. Frozen zucchini lose their texture once thawed. Some say that it can be frozen for about one month, but for this particular recipe don’t do it. The freezing process causes ice crystals to form in the watery zucchini and this leads to musty and soggy sala when you thaw it back out.

I’m not a Vegetarian, can I add meat?

This healthy Mediterranean Zucchini and Feta is full of fresh Greek flavors, and is a great side dish for chicken, lamb, steaks, and more! So if you are a vegetarian, you can eat it like this or use it as a healthy side dish. You can also add a cup of cooked cuscus or bulgur to make a whole-grain salad. There is also the option of cooking up some tofu to your liking and adding that for some additional flavor and texture. 

Health benefits of Mediterranean Zucchini and Feta Salad

Zucchini is one of the most used vegetables in summer. It belongs to the family of cucurbits and consists of more than 90% water and contains vitamins A, B1, B2, B3, B9, C and K. Potassium is the most abundant mineral (200mg / 100g) and regulates the water balance, supports kidney function and stimulates metabolism. The vitamins and minerals are found mainly in the peel. Therefore, the peel should always be processed. (The best way is raw consumption). Zucchini has very few calories, and is therefore popular in various diets, and due to the low sodium content, they are very well suited for a low-salt diet. The consumption of zucchini stimulates metabolism and has a diuretic effect. 

Feta is the most well-known cheese in Greece. It is a soft, white, brined cheese that is very nutritious and is an excellent source of calcium.As part of Mediterranean cuisine, this cheese is used in all sorts of dishes ranging from appetizers to desserts. Feta cheese is a low-calorie, low-fat cheese. It is also a good source of B vitamins, calcium, and phosphorus. C alcium and phosphorus are present in feta cheese in amounts that can help support bone health. Another ingredient in this amazing salad is lemon.

Lemons are high in vitamin C, fiber, and various beneficial plant compounds. These nutrients are responsible for several health benefits. In fact, lemons may support heart health, weight control, and digestive health.

Notes and Tips

• This is a very quick dish to prepare, but you could also grill the zucchini ahead of time (even the day before) and dress them in the olive oil and lemon juice, then just tumble all the other ingredients over just before serving.
• When in doubt, put your zucchini on the grill or an indoor griddle. They’ll soften up and get nice and charred imparting great flavor with very little effort
• This Mediterranean Zucchini and Feta Salad would be a perfect main dish salad for any phase of any type of low-carb eating plan, including Keto.
• This zucchini salad can be served at room temperature, which makes it the perfect potluck dish to bring along.