Equipment
* optional
Ingredients
Produce
- 400 g zucchini, spiralized
- 200 g cherry tomatoes, halved
- 150 g sweet corn kernels, fresh or thawed from frozen
- 10 g fresh basil, chiffonade
Dressing and Crunch
- 45 ml extra virgin olive oil
- 30 ml lemon juice, freshly squeezed
- 1 garlic, minced
- 3 g salt
- 1 g black pepper, freshly cracked
- 50 g sunflower seeds, hulled, roasted and salted
Nutrition (per serving)
Nutrition is estimated per serving. Nutrients without complete source data are omitted.
Full nutrition
- Calories
- 235 kcal
- Protein
- 6 g
- Carbohydrates
- 16 g
- Fat
- 19 g
- Fiber
- 4 g
- Sugar
- 7 g
- Sodium
- 309 mg
- Saturated Fat
- 2 g
- Monounsaturated Fat
- 11 g
- Polyunsaturated Fat
- 4 g
- Potassium
- 583 mg
- Calcium
- 39 mg
- Iron
- 1.6 mg
- Magnesium
- 81 mg
- Phosphorus
- 169 mg
- Zinc
- 1.2 mg
- Vitamin A
- 20 mcg
- Vitamin C
- 31 mg
- Vitamin E
- 6.2 mg
- Vitamin K
- 22 mcg
- Vitamin B6
- 0.4 mg
- Thiamin
- 0.28 mg
- Riboflavin
- 0.16 mg
- Niacin
- 2.2 mg
- Folate
- 71 mcg
- Water
- 134 g
Sources: Aggregated Public Data, USDA FoodData Central
Method
Cut the zucchini into noodles using a spiralizer. Place the noodles in a colander, toss with a generous pinch of the salt, and let sit to draw out excess moisture.
In a large mixing bowl, whisk together the extra virgin olive oil, lemon juice, minced garlic, remaining salt, and black pepper until completely emulsified.
Gently squeeze the resting zucchini noodles and pat them completely dry with a clean kitchen towel to remove the expelled water.
Add the drained zucchini noodles, halved cherry tomatoes, and sweet corn to the mixing bowl with the dressing. Toss thoroughly to coat all the vegetables evenly.
Transfer the dressed vegetables to a serving platter and garnish with the fresh basil and toasted sunflower seeds immediately before serving to maintain maximum crunch.
Chef's Notes
- For an extra layer of flavor, quickly char the corn kernels in a hot dry skillet for 2-3 minutes before adding them to the salad.
- Do not over-salt the zucchini when draining; a light pinch is enough to break the cell walls and release moisture without making the final dish unpalatable.
- If using raw sunflower seeds, toast them in a dry pan over medium heat for 3-5 minutes until fragrant to dramatically enhance their nutty flavor.
Storage
Refrigerator: 2 days — Zucchini noodles will release water over time. Best drained before serving leftovers.
Reheating: Serve cold or gently warmed.
Troubleshooting
Watery sauce or pool of liquid at the bottom of the bowl
Cause: Zucchini noodles released too much water after being dressed
Fix: Drain the excess liquid from the bowl and toss the noodles with a splash more olive oil and lemon juice to restore flavor.
Prevention: Salt and drain the zucchini noodles beforehand, pat them thoroughly dry, and only dress the salad immediately before serving.
Cultural Context
This dish highlights the bounty of late summer produce in American agriculture, bringing together indigenous New World ingredients like corn, tomatoes, and zucchini. The use of a spiralizer transforms the squash into a pasta alternative, an approach popularized in the 2010s by culinary movements emphasizing vibrant, gluten-free, and plant-forward meals.
