Courgette and apple slaw is a quick, simple raw salad with a light Greek yogurt mayonnaise dressing. It's an easy side dish which is healthy and low in calories.
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Why you'll love this recipe
- Apples and courgettes complement each other well, making this a perfect recipe for a garden glut in late summer and early autumn
- The easy Greek yogurt mayonnaise-style dressing is light and healthy. It's mayo free and is more like a Mediterranean salad than an American coleslaw
- Herbs, lemon and mustard add extra flavour to mild tasting courgettes
- Courgettes (zucchini) are high in antioxidants and other vitamins and minerals. And a serving of courgette and apple salad has just 62 calories
- Easy to make, this courgette and apple slaw can be stored in the fridge for up to a day
If you're looking for a more traditional but healthy coleslaw recipe, try this healthy coleslaw with carrots and cabbage. Or you can browse more healthy salad recipes.
Ingredients
Courgettes. Use firm courgettes for courgette and apple slaw so that they don't release too much moisture and make the coleslaw soggy.
If you've got very large courgettes, use them for this easy courgette soup, or check out these other ideas on how to deal with a glut of courgettes.
Courgettes are also known as zucchini- they are exactly the same vegetable, just with a different name!
Apples. Any good crisp apple will work.
Fresh herbs. I added fresh basil leaves to my courgette coleslaw, but you could also try fresh mint leaves, tarragon or parsley. As both zucchini and apple are quite mild in flavour, herbs add an extra dimension.
Greek yogurt. It's important to use a thick-textured yogurt so that the yogurt mayonnaise alternative is not too runny. I find strained yogurts are the best for this recipe.
Olive oil, or another healthy salad oil. This adds flavour, healthy oils and a good texture to the dressing. If you want a fat-free dressing, omit the oil.
Mustard powder (or use ready mixed Dijon mustard if you prefer) and lemon juice add extra flavour, along with salt and pepper to taste.
How to make courgette and apple slaw
Make the healthy yogurt mayonnaise dressing first.
Add the yogurt to a bowl, and stir in the olive oil. At first, it might look a little curdled, but you should be able to stir it to a smooth creamy mixture. Add the mustard, lemon juice and seasoning and mix well.
Then prepare the apple and courgettes. There's no need to peel either, the peel will add a little extra texture and fibre.
Cut the flesh of the apple away from the core. The slice each piece very finely, then stack the slices and cut into matchsticks.
Stir the apple into the yogurt mayonnaise immediately so that it doesn't go brown.
Trim the courgettes and cut into chunks about 2 inches (5cm long). Then finely slice each chunk lengthwise, stack the slices and cut into matchsticks.
Stir the courgette into the apple mixture. Chop the herbs and mix in well.
Expert tips
It's best to cut the fruit and veg into matchsticks rather than grating it. It releases less juice that way which would dilute the dressing.
Matchsticks of fruit and veg are also called juliennes. If you've got a mandoline, you may be able to use it to make julienne cuts. I've also tried a julienne cutter which came in a set with a vegetable peeler, but I didn't find it very effective so have reverted to a kitchen knife!
Storage and serving
Store the courgette and apple slaw in an airtight container for up to 24 hours in the fridge. I have tried keeping the slaw for longer - it retained it's crispness but did start to discolour.
I often add a serving of low calorie courgette and apple slaw to my lunch or dinner for an extra portion of veggies. For a light meal, add a handful of walnuts for extra protein.
It's also great served alongside meats such as spatchcocked chicken and BBQs. Or try it with a simple fish dish such as these 30-minute healthy baked basa fillets, or healthy low fat cottage cheese quiche.
Frequently asked questions
If you are looking for a lighter, healthier alternative to mayonnaise for a slaw, try this Greek yogurt dressing. The yogurt is blended with olive oil and flavoured with a little lemon juice, mustard and seasoning.
If you don't have a mandoline, you can julienne courgettes with a kitchen knife. Trim the courgettes, and cut into chunks. Then slice each chunk very finely lengthwise. Stack the slices and cut them into fine matchsticks.
Firstly, start with a thick dressing, so use a strained Greek yogurt for this courgette and apple slaw recipe. Secondly, use firm fruit and veg which don't release too much liquid. Grating fruit and vegetables can release more juice so you can cut them instead. Alternatively you could salt softer vegetables such as courgettes to remove excess liquid.
Other healthy courgette recipes
You might also like these other healthy courgette recipes.
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Recipe
Courgette and Apple Slaw
Ingredients
- 2 courgettes approx 200g total weight
- 1 apple
- fresh herbs eg basil, mint or tarragon
- 2 tablespoon Greek yogurt
- 1 tablespoon olive oil
- ¼ tablespoon mustard powder or 1 teaspoon Dijon mustard
- 1 tsp lemon juice
- salt and pepper
Instructions
- Add the yogurt and olive oil to a bowl and stir to mix. It may look a little curdled, but continue to stir and it will come together. Add the lemon juice, mustard powder and seasoning and mix again.2 tablespoon Greek yogurt, 1 tablespoon olive oil, ¼ tablespoon mustard powder, 1 teaspoon lemon juice, salt and pepper
- Finely core and cut the apple into matchsticks. I find it easiest to cut thin slices, then stack the slices and cut them into matchsticks. Mix the apple into the yogurt so that it does not go brown.1 apple
- Cut the courgette into matchsticks. Trim the ends from the courgette and cut into sections about 2 inches long. Then slice each section thinly lengthwise, stack and cut again.2 courgettes
- Stir the courgettes into the yogurt. Chop the fresh herbs and give the slaw a final mix.fresh herbs
- Either serve immediately or stir covered in the fridge for up to a day.
Notes
- There's no need to peel either the apples or courgettes. The peel adds a little extra fibre and colour.
- It's best to cut the courgettes and apples into matchsticks rather than grating them which makes the salad too watery.
- If you want to turn the salad into a light meal, add a handful of walnuts.
- For a touch of sweetness, you can also add a few sultanas or raisins.
- Use young, firm courgettes for this recipe.
Nutrition
Please note nutritional information is per serving and is provided for guidance only.
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