Equipment
Ingredients
Vegetables
- 2 zucchini, firm, medium size
- 1 fennel bulb, trimmed
- 15 g fresh mint leaves, torn
Dressing & Garnish
- 60 ml extra virgin olive oil
- 30 ml lemon juice, freshly squeezed
- 1 lemon zest
- 50 g pecorino romano, shaved with vegetable peeler
- sea salt
- black pepper, freshly cracked
Nutrition (per serving)
Nutrition is estimated per serving. Nutrients without complete source data are omitted.
Full nutrition
- Calories
- 220 kcal
- Protein
- 6 g
- Carbohydrates
- 9 g
- Fat
- 19 g
- Fiber
- 3 g
- Sugar
- 5 g
- Sodium
- 416 mg
- Saturated Fat
- 4 g
- Monounsaturated Fat
- 12 g
- Polyunsaturated Fat
- 2 g
- Cholesterol
- 13 mg
- Potassium
- 304 mg
- Calcium
- 175 mg
- Iron
- 0.9 mg
- Magnesium
- 20 mg
- Phosphorus
- 130 mg
- Zinc
- 0.5 mg
- Vitamin A
- 50 mcg
- Vitamin C
- 13 mg
- Vitamin D
- 0.1 mcg
- Vitamin E
- 2.6 mg
- Vitamin K
- 49 mcg
- Vitamin B6
- 0.1 mg
- Vitamin B12
- 0.1 mcg
- Thiamin
- 0.02 mg
- Riboflavin
- 0.08 mg
- Niacin
- 0.5 mg
- Folate
- 24 mcg
- Water
- 72 g
Sources: Aggregated Public Data, USDA FoodData Central
Method
Wash the zucchini and trim the ends. Using a mandoline or vegetable peeler, shave the zucchini lengthwise into long, paper-thin ribbons. Discard the first strip if it is mostly skin.
Trim the stalks and fronds from the fennel bulb (reserve fronds for garnish). Cut the bulb in half lengthwise and remove the tough core. Shave the fennel very thinly using the mandoline.
In a large mixing bowl, whisk together the lemon juice, half of the lemon zest, sea salt, and black pepper. Slowly drizzle in the olive oil while whisking to create an emulsion.
Add the shaved zucchini and fennel to the bowl with the dressing. Toss gently with your hands to coat every ribbon without breaking them. Let sit for 10 minutes to allow the vegetables to soften slightly and absorb flavors.
Transfer the salad to a serving platter. Scatter the shaved Pecorino Romano and torn mint leaves over the top. Finish with the remaining lemon zest and a final crack of black pepper.
Chef's Notes
- Use a mandoline slicer for consistent thickness; the texture relies on the vegetables being thin enough to be pliable but crisp.
- Select smaller, firm zucchini as they have fewer seeds and a tighter texture compared to large, watery ones.
- For a vegan variation, replace Pecorino with toasted pine nuts or almonds for savory depth and crunch.
- If preparing ahead, keep the shaved vegetables covered with a damp paper towel in the fridge and the dressing in a jar; toss just before serving.
Storage
Refrigerator: 1 day — Best eaten fresh; vegetables will soften and release water significantly after 2-3 hours.
Troubleshooting
Salad is watery and soggy
Cause: Salad sat too long after dressing; salt draws out moisture from zucchini
Fix: Drain excess liquid from the bottom of the bowl before plating
Prevention: Dress the salad no more than 15-20 minutes before serving
Cultural Context
This salad (often called 'insalata di zucchine crude') reflects the Italian philosophy of handling raw, high-quality seasonal produce with minimal intervention. The combination of raw fennel and zucchini is a staple in Mediterranean summer cooking, valued for its digestive properties and cooling effect.
