Cherry Tomato Salad with Zoodles and Feta

This cherry tomato salad is a low carb substitute for a traditional pasta salad. Zucchini noodles, sweet mini cherry truss tomatoes, salty feta and basil, add a fresh summer vibe to this healthy salad. 

The low carb food craze has given rise to the use of a variety of vegetables that are transformed into pasta.  One of the most popular vegetables to use for this is zucchini (squash), hence the name zucchini + noodles = zoodles.

This is a low carb salad that is suitable for keto. It may be suitable for vegetarians provided you choose feta without animal rennet or even vegan diets if you substitute with vegan feta cheese. 

How to make this salad

STEP 1 – Make the zoodles

There are three easy ways to achieve this either by using a spiralizer or by using a julienne peeler or by simply using a vegetable peeler

With a spiralizer

Round zucchini is much easier to spiralize than its long cousin as it is smaller and is held between the claw and the blades easier.

You can also use long green zucchini for this recipe as it tastes the same. If you are using a bent zucchini it will be easier to cut in half and then spiralize the two small pieces.

1. Rinse your zucchini under cold water and cut off the tops, bottoms and any blemishes.
2. Line up your zucchini so that one end faces the blade and then jab the other end into the claw end to hold it in place.
3. I use the Paderno 4 Blade Spiralizer which has a steel spike that you feed through from the blade end and poke through your zucchini, so it holds it firmly.
4. Turn the handle while applying gentle pressure and feed the zucchini through the blades.
5. Continue to do this until all your zucchini is spiralized. (I like to cut up the end bits and freeze them to use in a vegetable soup, fried rice or omelette).
6. Hey presto – curly zoodles!
7. Transfer to a large mixing bowl.

With a mandoline/v-slicer with a julienne attachment

If you don’t have a spiralizer – not a problem, you can use the julienne attachment on your mandoline/v-slicer.

1. Rinse your zucchini under cold water and cut off the tops, bottoms and any blemishes.
2. Set up your mandoline/v-slicer, use your julienne blade for the zoodles.
3. Take your round zucchini and pierce with your safety guard to secure it in place and protect your fingers.
4. Place your slicer over a bowl so that the zoodles can be collected.
5. Then glide your zucchini up and down the front of the slicer until your zucchini is used up.
6. Voila – straight zoodles!
7. Transfer to a large mixing bowl.

With a julienne or vegetable peeler (only for long zucchini)

If you don’t have a spiralizer or a mandoline/v-slicer you can either use a julienne peeler or vegetable peeler, but this method works best for long zucchini and not the round.

1. Rinse your zucchini under cold water and cut off the tops, bottoms and any blemishes.
2. Lay your zucchini lengthwise on your chopping board, then using either a vegetable peeler or julienne peeler, apply gentle pressure along the top of the zucchini to cut off one layer.
3. Turn it around so that the now flat part of the zucchini is facing your board (this makes it much more stable) then continue to use your peeler to cut either julienne strands or wider ribbons until all your zucchini is used up.
4. You will have to discard the soft centre with this method.
5. Transfer to a large mixing bowl.

STEP 2 – Prepare the cherry truss tomatoes

Cherry truss tomatoes are easy to prepare, just remove them from their stems, then rinse them in a strainer under cold running water, shake to remove excess water and pat dry. For this recipe just cut them in half using a serrated or tomato knife.

You can either slice your cherry tomatoes in half individual or as a faster alternative – gather a handful of tomatoes in a single layer then place a plastic container lid on top. Press down on the lid just enough to hold them in place but not squash them.

Then using a serrated knife slice through the tomatoes.

If your tomatoes are a bit soft you can use your hand to hold a few in place and then slice them with a serrated knife.

STEP 3 – Prepare remaining ingredients

FETA – If your feta was stored in brine, rinse it under cold water. It is important to rinse your feta because of its high salt content. Then simply use your fingers to crumble it coarsely.

BASIL – Wash your Greek basil leaves and shake to remove excess water.
Pat them dry and cut the sprigs from the stem to use in your salad.

If you are using flat-leaf basil, cut the small sprigs from the stem to use as a garnish, then cut the larger leaves into a chiffonade.
To do this stack the leaves on top of each other, gently roll them into a cigar, and then use a sharp knife to slice them into thin ribbons. Step by step instructions on how to cut chiffonade.

DRESSING – Place all the dressing ingredients in your small food processor or bullet/high-speed blender and blitz until well blended and emulsified

STEP 4 – Assemble the salad

1. In your mixing bowl, season your zucchini noodles and cherry truss tomatoes with sea salt and cracked black pepper.
2. Pour the dressing over the zucchini and tomatoes, mix gently until they are well coated with the dressing. Taste and adjust seasonings according to your taste.
3. Arrange in a salad bowl, scatter the feta then the basil leaves on top of your cherry tomato to salad to garnish and serve.

SERVING SUGGESTIONS

A great salad to serve with red meats especially good with lamb roast  Also partners well with barbecued chicken. Or why not have an Italian pasta feast and serve this salad as gluten free option. 

Some more salad recipes to try:

Zucchini Noodles, Cherry Tomato and Feta Salad

The Zucchini Noodles in this salad partner beatifully with sweetness of the mini cherry truss tomato and the salty feta, while the basil adds a fresh summer vibe.

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Prep Time: 15 minutes

Cook Time: 0 minutes

Total Time: 15 minutes

(Times are an estimate and will depend on your skill level)

Course: Salad

Cuisine: Greek, Italian

Keyword: Easy

Servings: 4

Calories: 151kcal

Equipment

• Spiralizer
• Julienne Peeler
• Mini Food Processor or a Bullet / High Speed Blender

Ingredients

For the salad…

• 2 round zucchini or dark green zucchini (courgettes)
• 250 grams mini cherry truss tomatoes
• ½ cup small Greek Basil leaves1 (loosely packed)

For the vinaigrette…

• ¼ cup olive oil
• 2 tbsps lemon juice
• 1 garlic clove (minced)
• ¼ cup Basil leaves
• Sea salt and cracked black pepper

Metric – Imperial

Instructions

• Wash the zucchini, cut off the tops and ends, then either spiralize with a spiralizer or cut into a fine julienne with your julienne peeler or sharp knife.
• Wash mini cherry truss tomatoes under cold water, shake to remove excess water then cut in half.
• In a mixing bowl place the zucchini and tomatoes.
• Place all the dressing ingredients in your small food processor or bullet/high-speed blender and blitz until well emulsified.
• Pour the dressing over the zucchini and tomatoes, season with salt and pepper then mix gently well until they are well coated. Taste and adjust seasonings according to your taste.
• Arrange in a salad bowl, scatter the feta then the Basil leaves on top of the salad to garnish and serve.

Video

Notes

1. You can also use Genovese or flat-leaf basil, but you will need to cut it chiffonade and not just pick the leaves. 

Nutrition information is calculated using an ingredient database and should be considered an estimate.

Nutrition Facts

Zucchini Noodles, Cherry Tomato and Feta Salad

Amount Per Serving

Calories 151 Calories from Fat 126

% Daily Value*

Fat 14g22%

Saturated Fat 2g13%

Sodium 15mg1%

Potassium 401mg11%

Carbohydrates 6g2%

Fiber 1g4%

Sugar 4g4%

Protein 2g4%

Vitamin A 739IU15%

Vitamin C 36mg44%

Calcium 31mg3%

Iron 1mg6%

* Percent Daily Values are based on a 2000 calorie diet.

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