A Taste of the Italian Sun
PREP: 20 minutes | COOK: 0 minutes | YIELD: 5 x 1-cup servings
Welcome the vibrant flavors of summer with this stunning Italian-inspired raw vegetable salad! Known as pinzimonio or crudités in Italy, this dish is all about celebrating vegetables in their purest, most nutrient-rich state. We take crisp asparagus, tender summer squash, and sweet carrots, transforming them into delicate, bite-sized pieces and elegant ribbons. Tossed in a bright and zesty lemon vinaigrette and finished with a sprinkle of crunchy sunflower seeds, this salad is a testament to the beauty of simplicity. It’s the perfect, refreshing side dish or light lunch for a warm day.
Ingredients
• ½ bunch baby asparagus, about ½ lb / 225 g, stalk ends trimmed
• 2 baby yellow or crookneck squash, about ½ lb / 225 g each, ends trimmed
• 1 large carrot, peeled and trimmed
• 1 tsp / 5 ml lemon zest
• Juice of ½ lemon
• 2 tsp / 10 ml extra virgin olive oil
• Pinch each sea salt and freshly ground black pepper
• 2 Tbsp / 30 ml unsalted shelled sunflower seeds
Instructions
1. Prepare the Vegetables: Cut the asparagus into ½-inch pieces on the diagonal. Using a vegetable peeler, shave the squash and carrot lengthwise into beautiful, thin ribbons. Place all the prepared vegetables into a large salad bowl.
2. Whisk the Vinaigrette: In a small bowl, whisk together the lemon zest, lemon juice, extra virgin olive oil, sea salt, and freshly ground black pepper until well combined.
3. Toss and Serve: Pour the lemon vinaigrette over the vegetables. Gently toss to ensure everything is lightly coated. Sprinkle with the sunflower seeds just before serving for the perfect crunch.
Nutritional Information
• Nutritional Value Per Serving
• Calories: 65 | Calories from Fat: 34 | Protein: 1 g | Carbs: 6 g | Total Fat: 4 g | Saturated Fat: 0.5 g | Trans Fat: 0 g | Fiber: 3 g | Sodium: 59 mg | Cholesterol: 0 mg
Pro Tips
• Pro-Tips for the Perfect Raw Salad
• For the best ribbons, use a Y-shaped vegetable peeler. It provides better control and creates wider, more uniform strips than a standard peeler.
• Feel free to swap or add other crisp vegetables. Thinly sliced fennel, radishes, or even zucchini would be delicious additions.
• Elevate the salad by adding a handful of fresh, chopped herbs like mint, parsley, or basil. For a savory, cheesy note, finish with a sprinkle of vegan Parmesan.
• To prep ahead, keep the prepared vegetables and the vinaigrette in separate airtight containers in the refrigerator. Toss them together just before serving to maintain maximum crunch.
FAQ
Q: How can I add more protein to this vegetarian salad
A: To make this salad a more complete meal, add plant-based protein like a ½ cup of chickpeas, white beans, or edamame. For extra richness and healthy fats, you could also include a handful of toasted almonds or a sprinkle of hemp hearts.
Q: What other vegetables work well in this raw salad
A: This recipe is very flexible. Feel free to substitute with other crisp, raw-friendly vegetables. Thinly sliced fennel, radishes, zucchini, bell peppers, or even celery would be delicious. Use a vegetable peeler for ribbons or a sharp knife for thin slices.
Q: Can I make this raw vegetable salad ahead of time
A: Yes, you can prep the components in advance. Store the shaved and chopped vegetables in an airtight container in the refrigerator for up to 2 days. Whisk the lemon vinaigrette and keep it in a separate sealed jar. To ensure the best texture and crunch, toss everything together just before serving.
Q: Is this raw vegetable salad vegan and gluten-free
A: Absolutely. This salad is naturally vegan, gluten-free, and dairy-free as it is made entirely from fresh vegetables, seeds, and a simple oil and lemon dressing. It’s a perfect choice for multiple dietary needs.
