Recipes

A satisfying and simple pear and rocket salad. Made with sweet juicy pears, peppery rocket, creamy ripe avocado, salty olives, crunchy sunflower and pumpkin seeds and more.

It’s a beautiful mix of sweet and savoury with plenty of texture and flavour.

This is one of my favourite fall and winter salads!

Have you ever stopped eating salads because of the colder weather? I used to do this, but not anymore becasue I miss all that lovely raw freshness too much.

Well, I think good salad makes a refreshing change from the heavier fall and winter meals this time of year. Especially after Christmas and New Year. Do you agree?

This pear and rocket salad is filled with vibrant raw foods including raw quinoa sprouts, to make it more satisfying. Using cooked quinoa instead works just as well.

However, you’re curious at all about sprouting, definitely check out my blog post on sprouting quinoa. I think you'll love it!

Why you’ll love this salad

It’s filled with wholefood nutritional goodness and is:

• dairy-free
• gluten-free
• nut-free and
• refined sugar-free

Ingredients

This pear rocket salad is full of textures and flavours like sweet, salty, creamy, crunchy, sour and features the following ingredients:

• Fresh quinoa sprouts, but use cooked, if preferred.
• Pears for their sweetness - blush / slightly pink pears are my favourites
• Rocket ( also known as arugula) - fresh and peppery.
• Avocado - their creaminess perfectly complements this salad
• Olives - will add a little saltiness and colour, I love Greek Kalamata olives
• Red onion - for a touch of sourness and their vibrant purple colour
• Baby cucumbers - for their freshness, or use regular cucumber instead
• Fresh herbs and microgreens to add more flavour and texture
• Mixed seeds - my go-to faves are sunflower and pumpkin seeds and these add a wonderful light crunch to this salad

Pear and rocket salad dressing ingredients

A simple 2-minute apple cider vinaigrette will dress this dish beautifully. I used:

• extra virgin olive oil
• apple cider vinegar - I use raw apple cider vinegar with the mother
• maple syrup - may be substituted with date paste
• dijon mustard - use mustard powder or whole grain if preferred
• pinch of fresh thyme leaves - use dried if that's what you have
• salt and freshly ground pepper

See recipe card for quantities.

Recipe steps

Step 1 - Firstly, chop and prepare the rocket pear salad vegetable ingredients then mix.

Step 2 - Add this to your salad bowl and top with rocket leaves, thinly sliced ripe pear and a handful of microgreens.

Step 3 - Mix up the apple cider vinaigrette and serve with the salad.

To make in advance, store the quinoa and vinaigrette separate to the salad. Pour over the dressing to serve. This will prevent the rocket and pear salad becoming soggy. 

You'll also need to squeeze a little lemon juice over the avocado before mixing it into the salad, to prevent it turning brown.

Do you want to start sprouting? I think you'll love the other articles in my sprouting series:

• How to grow broccoli sprouts
• How to sprout lentils
• How to sprout chickpeas
• How to sprout quinoa

Variations

It’s traditional to include cheese with a typical pear arugula salad. If that's something you enjoy, try sprinkling my 5 minute vegan parmesan over the top.

Alternatively, you could make this gorgeous macadamia nut cheese recipe. Then slice some of it into small pieces and add those to the salad just before serving.

Want to add nuts? Add in walnuts, pine nuts or try hazelnuts for something a bit different.

Leafy greens - If you don't like rocket you can use any other leafy greens. For a bigger, bolder flavour a mix of rocket and kale work well. You can also try adding some fennel and chicory.

For a lighter spring or summer version consider a mix of baby leaves.

Storage

This gorgeous winter salad will store well in the fridge for 1-2 days if you’re using freshly sprouted quinoa. Up to 4 days if you’re using cooked quinoa.

Be sure to pop it into a suitable container with a lid. The dressing will keep for up to 5 days in a lidded jar, if refrigerated.

FAQ

Related

Looking for other recipes like this? Try these:

Recipe

Pear and Rocket Salad

Juliette | Flourishing Kitchen

A simple pear and rocket salad made with sweet juicy pears, peppery rocket, creamy ripe avocado, salty olives, crunchy sunflower and pumpkin seeds and more.

5 from 24 votes

Leave a review

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Prep Time :15 mins

Cook Time :0 mins

Total Time :15 mins

Course :Main Course

Cuisine :British

Servings :2

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Ingredients

  

1x2x3x

for the salad

• ▢ 2 large handfuls rocket leaves (arugula)
• ▢ 8 heaped tbsp (½ cup) freshly sprouted quinoa use cooked, if preferred
• ▢ 1 ripe pear
• ▢ 1 avocado
• ▢ 1 baby cucumber medium sized
• ▢ ¼ of small red onion
• ▢ 1 handful kalamata olives
• ▢ 1 handful microgreens or cress
• ▢ 2 tablespoon sunflower seeds
• ▢ 2 tablespoon pumpkin seeds

dressing ingredients

• ▢ 3 tablespoon extra virgin olive oil
• ▢ 2 tablespoon raw apple cider vinegar
• ▢ 1 tablespoon maple syrup or date paste
• ▢ 1 teaspoon dijon mustard
• ▢ fresh thyme leaves a couple of sprigs
• ▢ a good pinch of salt and pepper

Instructions

 

Pear and rocket salad

• Using a paring knife, finely slice the red onion, peel and dice the avocado then, chop the cucumber into bite size pieces.
• Add the quinoa to a bowl then top with the chopped vegetables, olives and mixed seeds. Stir gently to mix then divide into two bowls.
• Cut the pear into four, remove the core and slice each of the four pieces thinly.
• To each bowl now add a handful of rocket, pear slices and sprinkle liberally with microgreens.

Apple cider vinaigrette

• Remove the leaves from the sprig of thyme. Add all the dressing ingredients to a small jar. Secure tightly with a lid and shake until the ingredients have emulsified.
• Serve the salad with vinaigrette on the side for drizzling as you wish.

Notes

Any unused vinaigrette can be stored in the fridge for up to 5 days.

 

Keyword pears, rocket salad, winter salad

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Food safety

The UK Food Standards Agency recommends people in vulnerable groups always cook any sprouts until steaming hot all the way through before eating them.

This is because sprouts sometimes contain bacteria, which some people may be susceptible to. Vulnerable groups include the elderly, young children, those with a weakened immune system, and pregnant women.

Never eat sprouts or microgreens that look or smell bad or weird. If you're unsure, then throw them out and start again.

Check the FSA website for more details.

These rainbow raw veggie wraps are quick, easy to make and deliciously healthy. Fill a big cabbage or kale leaf with sliced raw vegetables and add your favourite dressing to dip them in for a plate full of utter delight. 

Ingredients

Raw veggie wraps are versatile and one of my favourite go-to meals. Use raw vegetables you already have, or go and buy a few of your favourites to use as a filling.

This recipe take minutes to make, so these vegan wraps are brilliant if you're pushed for time.

Love them even more when served with some of your favourite salad dressing or a dip on the side.

• avocado
• kale
• red cabbage
• bell pepper
• cucumber
• fresh sprouts

Plus, add your favourite dressing to serve. I served mine here with this delicious raw hemp seed ranch dressing.

Some other salad dressing ideas you may like to try include tahini miso dressing, lemon herb vinaigrette and my gorgeous peanut salad dressing.

Recipe Instructions

First, lay out a cabbage/collard leaf and trim the stem along the back using a sharp knife so that each leaf lays flat. Doing this makes the leaves easier to fold into a wrap.

Second, mash the avocado in a bowl with a fork, add a squeeze of lemon and salt/pepper to taste and stir. Finally, lay out your chopped vegetables, making them easy to use.

Third, take your first kale or cabbage leaf and spread a spoonful of mashed avocado along the middle. Top this with some raw vegetables and sprouts.

Lastly, take the leaf and roll it away from you and over the filling. Fold in the sides as you go with your fingers. Roll the leaf and its filling tightly up and over until the end.

I like to slice them into two down the middle and serve them on a plate with a little of my favourite dressing on the side for dipping.

Trim the stem from your greens.

Mash an avocado.

Lay out a kale or collard leaf and top with mashed avocado, sliced raw veggies and sprouts.

Fold in the sides and roll.

Recipe Variations

One of the most loved things about raw wraps is that you can make many variations by changing the ingredients and the dressing you use.

• Purple kale - instead, try using other large leafy greens like collard greens, Swiss chard, rainbow chard or cabbage
• Avocado - add some chilli flakes to the mash for a spicy version or replace with hummus like this beet hummus or lemon turmeric hummus
• Bell peppers - swap with shredded carrot or sweet potato
• Fresh sprouts - you might add microgreens or something completely different such as mango or strawberry slices

Storage

These are best enjoyed on the same day. Not suitable for freezing.

Recipe

Raw Veggie Wraps

Juliette | Flourishing Kitchen

Raw veggie wraps are quick, easy to make and deliciously healthy. Fill a big cabbage or kale leaf with sliced raw vegetables, add a dressing to dip them in, and that's it!

5 from 20 votes

Leave a review

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Prep Time :15 mins

Total Time :15 mins

Course :Main Course, Salad

Cuisine :Raw Vegan

Servings :2

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Ingredients

  

1x2x3x

• ▢ 4 large leafy green leaves such as kale, cabbage or chard
• ▢ 1 avocado peeled and de-stoned
• ▢ 1 orange bell pepper halved, seeds removed, sliced into thin strips
• ▢ ½ cucumber cut into thin strips
• ▢ 70 g red cabbage shredded
• ▢ 60 g fresh sprouts optional

Instructions

 

• With a sharp knife, trim the stem of each leaf so that the leaf lays flat.
• In a bowl, mash the avocado. Add a squeeze of lemon juice and stir to mix.
• Lay a leaf onto your chopping board. To the middle add a spoonful of mashed avocado and a few slices of each vegetable, and then top with sprouts. Add a pinch of salt and freshly ground pepper to taste, if you wish
• To make a wrap, take each side of the leaf and fold it into the centre. Lift and roll the piece nearest to you tightly over the sliced vegetables and away until you reach the end. Slice each wrap into 2 to serve.

Notes

Perfect served with a freshly made dressing, such as this peanut dressing.

 

Keyword collard wraps, raw veggie wraps

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FAQ

A delicious sprouted quinoa summer salad filled with cherry tomatoes, kalamata olives, cucumber and fresh herbs. Top with small chunks of vegan cashew cheese and a red wine vinegar dressing.

This quinoa salad recipe is inspired by a love for summer salads filled with Mediterranean vegetables, tomatoes and olives. Bursting with flavour and irresistible.

This one's great for lunch or as a light dinner on long warm summer evenings served with leafy greens and chunks of ripe avocado. The simple vegan cheese adds a hit of salt and creaminess to the dish.

Any leftovers can be eaten the next day.

If you're looking for more quinoa sprout recipes you'll love my Broad Bean Sprouted Quinoa Salad.

You will need to sprout the quinoa before using. Have you sprouted quinoa before? If not, take a look at my quick How to Sprout Quinoa tutorial.

If you're looking for fully raw vegan cheese recipes check out my Macadamia Nut Cheese Recipe. It's easy to make a deeelicious!

Ingredients

For this vegan quinoa salad recipe, you'll need the following ingredients:

For the salad

• freshly sprouted quinoa - want to see how to sprout quinoa? It's easy to do
• cherry tomatoes - plump, juicy and ripe - they're so kissable!
• Kalamata olives - for earthy savouriness and tang.
• cucumber - juicy and refreshing
• fresh herbs - oregano, thyme, basil
• red onion - a hit of acid

For the dressing

• garlic, red wine vinegar and extra virgin olive oil - a quick and easy no-fuss dressing
• salt and pepper - help to bring all the flavours together

For the cashew cheese

• cashew nuts - pre-soaked
• lemon juice
• nutritional yeast
• salt

This recipe uses fresh quinoa sprouts. If you prefer not to sprout the quinoa you will need to cook the quinoa fully before using, as per the packet instructions.

To make the cashew cheese soak the nuts in water to soften them before blending. I let them soak overnight because it's easy to do.

Yes, doing these little bits of preparation feels different at first, but you soon get used to it. Plus it means that you don't always have to cook.

Rinse and drain the soaked nuts in the morning, and store them in the fridge until they're needed.

See the recipe card below for quantities.

Place the cashew cheese ingredients into a food processor.

Blend until smooth.

Scrape into an ice cube tray and freeze for 30 minutes.

Shake up a quick salad dressing.

Slice the salad ingredients, add them to a mixing bowl with the fresh quinoa sprouts, olives, and some dressing, and mix with a spoon.

Divide the quinoa salad onto 2 plates, top with a few sliced pieces of the cashew cheese. Garnish with microgreens to serve.

Substitutions

• Quinoa Sprouts - instead of fresh raw quinoa sprouts, you could use cauliflower rice. If you prefer, use regular quinoa ensuring that it has been cooked thoroughly, as per the packet instructions.
• Cashew Cheese - use your preferred vegan cheese instead or try my raw macadamia nut cheese recipe.
• Kalamata Olives - replace with any olives of your choice.
• Red Wine Vinegar - raw apple cider vinegar or lemon juice works well.
• Fresh herbs and Microgreens - here I use oregano, basil and thyme. Use your favourite herbs. Cress works well instead of microgreens.

Storage

Store the ingredients separately from the quinoa in the fridge and combine when ready. Keeps well for 2-3 days.

This recipe makes enough cashew cheese for 4 light servings, so store whatever's left in an airtight container in the fridge for up to 4 days.

This recipe is not suitable for freezing.

Recipe

Summer Sprouted Quinoa Salad

Juliette | Flourishing Kitchen

A juicy and delicious freshly sprouted quinoa summer salad filled with cherry tomatoes, kalamata olives, cucumber and fresh herbs. Topped with a quick vegan cashew cheese. 

5 from 38 votes

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Prep Time :40 mins

Total Time :40 mins

Course :Main Course, Salad

Cuisine :Mediterranean

Servings :2

Equipment

• Chopping board.
• Paring knife.
• citrus juicer
• Food processor with an s-blade.
• Spatula.
• Ice cube tray
• Garlic crusher
• Glass jar with a lid
• mixing bowl.
• Wooden spoon.

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Ingredients

  

1x2x3x

For the vegan cashew cheese

• ▢ 70 g cashew nuts
• ▢ juice of ½ a lemon
• ▢ 1 tablespoon nutritional yeast
• ▢ ½ teaspoon salt

For the dressing

• ▢ 4 tablespoon extra virgin olive oil.
• ▢ 3 tablespoon red wine vinegar
• ▢ 1 garlic clove crushed
• ▢ a good pinch of salt and pepper

For the salad

• ▢ 100 g freshly sprouted quinoa see my recipe How to Sprout Quinoa
• ▢ 130 g cherry tomatoes a large handful
• ▢ 50 g kalamata olives
• ▢ 60-70 g cucumber
• ▢ 1 very small red onion
• ▢ 1 teaspoon fresh oregano finely sliced
• ▢ 1 teaspoon fresh thyme leaves
• ▢ 1 small handful fresh basil leaves torn

To garnish

• ▢ 2-3 tablespoon microgreens or alternatively a few small basil leaves

Instructions

 

To make the cashew cheese

• Place the nut cheese ingredients into a food processor with an s-blade and blend until smooth. Using a spatula, occasionally pause to scrape the mixture from the sides back into the middle and mix until it's completely smooth in texture (approximately 5 minutes).
• Scrape the mixture into a silicone ice cube tray. Place into a freezer for about 30 minutes to firm up into little 'feta' shape cubes. Once done, remove it from the freezer and turn out onto a plate. Slice them into smaller pieces for your salad, if desired.

To make the dressing

• While the nut based 'cheese' is in the freezer, prepare the rest of the salad. Peel the garlic and crush it into tiny pieces using the garlic crusher, then add them to a jar.
• Pour the extra virgin olive oil and red wine vinegar into the jar and add a good pinch of salt and pepper. Screw the lid on, then shake it, so the salad dressing emulsifies. Put it to one side.

To make the salad

• Peel the red onion and slice off the ends. With a paring knife, slice it very finely into half moon shapes. Halve the cherry tomatoes and finely dice the cucumber.
• Take each herb and remove the leaves from their stems. Finely slice the oregano and roughly chop the basil.
• Add freshly sprouted quinoa to a medium-sized mixing bowl with the salad vegetables, olives and herbs.
• Drizzle over 3 tablespoons of the dressing and mix together gently. Do a quick taste test and adjust the seasoning to your liking.
• Divide the salad onto 2 serving plates. Top each dish with a few pieces of cashew cheese, and sprinkle over some microgreens or more herbs. Serve with the remaining dressing on the side and use as needed.

Notes

This recipe for cashew cheese is quick and straightforward, and it makes more than is needed here. However, any leftover can be stored in the fridge in an airtight container for up to 4 days. (Psst. It's excellent spread onto crackers and topped with pickles.)

While I love fresh oregano sprinkled over salads, many people find it overpowering and prefer to use a pinch of dried oregano instead. 

Don't use uncooked dried quinoa. Quinoa must be either cooked as per the packet instructions before using or alternatively it may be sprouted. If you'd like to know how sprout quinoa please see my post How To Sprout Quinoa.

Keyword cashew cheese, Quinoa, Summer

Tried this recipe?Let us know how it was!

Food safety

The UK Food Standards Agency recommends people in vulnerable groups always cook any sprouts until steaming hot all the way through before eating them. This is because sprouts sometimes contain bacteria, which some people may be susceptible to. Vulnerable groups include the elderly, young children, those with a weakened immune system, and pregnant women.

Check the FSA website for more details.

Before consuming quinoa needs to be either cooked thoroughly, as per the packet instructions or freshly sprouted before eating. Do not consume dried quinoa.

A light summer broad bean and sprouted quinoa salad, scattered with pomegranate seeds, fresh herbs and drizzled with a lemon vinaigrette. Flavourful and great for your garden picnics and lunches.

This recipe was inspired by my broad bean and asparagus recipe. I'm really into broad beans this summer! They are such a lovely addition to my raw vegan meals right now. Adding them to freshly sprouted quinoa (not dried quinoa) makes a super easy healthy salad.

Sprouting as a way of preparing healthy living foods is inexpensive and easy to do. It also means that you don't always have to cook, which I love. 🙂

If you're looking for more sprouted recipes you might like my Sprouted Quinoa Summer Salad, Watermelon Chickpea Salad and Raw Beetroot Hummus.

Ingredients

• fresh home sprouted quinoa - learn how to sprout your own quinoa
• podded fresh young broad beans - rich in protein and nutrients
• pomegranate seeds - add tasty pops of juicy sweetness
• yellow bell pepper - for crunch, colour and vitamin c
• shallot - add a mild spicy flavour
• fresh herbs - mint leaves and dill - ooooh so delicious!

FOR THE DRESSING

A quick lemony vinaigrette with garlic and sumac work wonderfully with this sprouted salad.

See the recipe card below for the ingredient quantities.

Instructions

This recipe is super quick and easy to make once you have the fresh sprouts ready. It takes about 10 minutes to assemble from start to finish. I kid you not, this recipe is really tasty and full of flavour. There are only four steps.

Chop your vegetables and herbs nice and small

Add them to a bowl with the fresh quinoa sprouts

Mix everything together with a spoon or fork; it's ready to serve

Make the dressing

Serve the salad with the lemon vinaigrette dressing on the side, ready to drizzle over the top.

I enjoy this on its own for lunch or with some leafy greens and sliced tomatoes for dinner.

Variations

It's easy to swap out some of the ingredients with your own alternatives. Here are a few suggestions you may like.

• Chickpeas - add sprouted chickpeas instead of broad beans or use tinned if you're in a hurry. Please note that tinned foods will have been cooked.
• Apricots - add a few fresh sliced apricots or some halved cherry tomatoes instead of pomegranate seeds
• Herbs - swap out the dill and mint for any fresh herbs you like such as parsley, coriander or basil

Don't have time to sprout the quinoa today? Why not cook the quinoa following the packet instructions and wait for it to cool before using. Your recipe won't be raw but you can still enjoy the flavours!

Storage

This recipe is best enjoyed on the day. You can store this recipe in the fridge in a suitable lidded container for 2-3 days max.

This recipe is not suitable for freezing.

The dressing may be stored separately, refrigerated for up to 5 days.

Recipe

Broad Bean and Sprouted Quinoa Salad

Juliette | Flourishing Kitchen

Summer broad bean and sprouted quinoa salad scattered with pomegranate seeds, fresh herbs and drizzled with a gorgeous lemon vinaigrette.

5 from 36 votes

Leave a review

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Prep Time :10 mins

Cook Time :0 mins

Total Time :10 mins

Course :Main Course, Salad, Side Dish

Cuisine :Middle Eastern

Servings :4

Equipment

• 1 Chopping board.
• 1 Paring knife.
• 1 citrus juicer
• 1 Garlic crusher
• 1 mixing bowl.
• 1 jar, with lid

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Ingredients

  

1x2x3x

• ▢ 165 g freshly sprouted quinoa rinsed then drained
• ▢ 4 tablespoons broad beans fresh and double podded
• ▢ 3 tablespoons pomegranate seeds
• ▢ ½ a yellow bell pepper
• ▢ 1 small shallot
• ▢ a few sprigs of fresh mint & dill about 4 tablespoons once chopped

lemon vinaigrette

• ▢ 3 tablespoons extra virgin olive oil
• ▢ 1 lemon
• ▢ 1 tablespoon maple syrup
• ▢ 1 teaspoon dijon mustard
• ▢ 1 garlic clove
• ▢ pinch sumac
• ▢ pinch salt & pepper to taste

Instructions

 

• Prepare the vegetables. With a paring knife, peel and finely slice the shallot and dice the yellow pepper. Crush the garlic using the garlic crusher and put to one side. Take the fresh herbs and pull the leaves from the stems, then roughly chop.
• Mix the salad together. Once the quinoa sprouts are rinsed and drained, add them to a mixing bowl and top with the broad beans, pomegranate seeds, chopped vegetables and herbs. Stir it all together with a spoon.
• Make the dressing. Half the lemon then juice it with a citrus juicer. Add all the dressing ingredients to a jar. Place the lid on top of the jar securely, then shake until the ingredients come together. Do a taste test and adjust the seasoning to your preference.
• Serve. To serve, add the salad to a bowl and serve with the dressing on the side, ready to drizzle over the salad as you choose.

Notes

This recipe uses freshly sprouted quinoa sprouts. To discover how to sprout quinoa at home please see my recipe for How To Sprout Quinoa.

Do not consume dried quinoa without either cooking it thoroughly, as per the packet instructions or sprouting it first.

Keyword broad bean recipe, Quinoa, Summer

Tried this recipe?Let us know how it was!

Food safety

To enjoy them at their best, always eat sprouts fresh, store them properly, and use them up within 2-3 days then discard. This is super important when dealing with living sprouted foods as they can be prone to harmful bacteria.

The UK Food Standards Agency recommends that those with a weakened immune system, children, pregnant women and the elderly avoid eating raw sprouted foods and always cook them thoroughly until steaming hot all the way through before eating.

Before eating quinoa it needs to be either cooked thoroughly, as per the packet instructions or freshly sprouted before eating. Please do not consume dried quinoa.

Raw courgette spaghetti and long stem broccoli in a creamy hemp seed dressing. Made with fresh parsley, lemon, chilli, capers and sprinkled with vegan parmesan for a rich and tasty lunch or dinner. Super quick, easy and delicious.

A quick look at ingredients.

Courgette.

Long stem broccoli.

Fresh parsley.

Vegan parmesan.

Red onion.

Hemp seed hearts.

Lemon juice.

Garlic.

Red chilli.

Capers.

I use raw vegan parmesan in this recipe. It’s straightforward to make. Here’s my 5 minute, three-ingredient recipe to make your own. Psst - it’s terrific!

What goes well with courgette?

Courgettes have a fresh and delicate mild flavour, and they go well with a wide variety of ingredients. I love to use them with Mediterranean flavours and fresh herbs such as basil, tomatoes, lemon, and thyme. 

You can create many dishes using raw courgette and other raw vegetables to replace traditional wheat-based pasta and noodles.

How to store.

Raw courgette spaghetti (also known as zoodles or courgetti) can be kept fresh for 2-3 days in a suitable container in the fridge. 

For best results, store your dressings and sauces separately from the raw noodles, then mix them just before serving. 

Recipe Notes.

>> I use one large courgette for this recipe which serves 1, at roughly 300g. Please feel free to use more to suit your preference.

>> The onion, when finely sliced, came to 25g and was two heaped tablespoons.

>> To make the dressing, you'll need to blend dry hemp seeds into a very fine powder with a coffee/spice grinder or a high-speed blender. If the powder isn't fine enough, your dressing will taste 'gritty' rather than smooth and creamy. 

>> I love how easy this savoury dish is to make, and the tangy citrus dressing soaks into the courgette perfectly. The dressing ingredients will make a small amount, and is just enough to give all those gorgeous noodles a light coating. 

>> There's a little heat from the garlic, onion and chilli. Add as much garlic and chilli as you dare to really add some oompf! to this dish. I love its intensity and earthiness just as it is but, when the weather turns colder during the autumn and winter months I like to add in more chilli.

>> The flavours start to balance out when you add this dressing to the big bowl of noodles, the parsley and broccoli, and sprinkle over the parmesan for saltiness. Don’t skimp on the parmesan.

>> If you prefer a less intense dressing, you could add a little sweetness to it by swirling in a teaspoon of maple syrup or date paste. Try not to turn it into something sweet. It's a savoury dish.

ooh, - You could also add a little natural sweetness by serving this dish with a side of fresh sliced tomatoes instead of adding sweetness directly to the dressing.

>> Mix thoroughly before giving it a taste test.

Recipe features

Raw.

Vegan.

Gluten-free.

Dairy-free.

Full of flavour.

Packed with fibre and natural goodness.

Great for meal prep.

More vegan noodles recipes:

• Squash Noodles with Pesto and Pomegranate.
• Courgetti spaghetti with vegetables.

Recipe

Courgette Spaghetti with Broccoli, Lemon and Chilli.

Juliette | Flourishing Kitchen

Raw courgette spaghetti and long stem broccoli in a creamy hemp seed dressing. Made with fresh parsley, lemon, chilli, capers and sprinkled with vegan parmesan.

5 from 17 votes

Leave a review

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Prep Time :15 mins

Total Time :15 mins

Course :Main Course

Cuisine :Mediterranean

Servings :1

Equipment

• Paring knife.
• Chopping board.
• Spiraliser or julienne peeler.
• blender
• Bowl.
• Fork and spoon for mixing.

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Ingredients

  

1x2x3x

• ▢ 1 large or 2 small courgettes.
• ▢ 1 cup (a handful) roughly chopped long stem broccoli.
• ▢ ¼ cup of red onion.
• ▢ 1 small handful of fresh parsley.

Creamy dressing.

• ▢ 2 tablespoons shelled hemp seeds.
• ▢ 2 tablespoons water.
• ▢ 1 tablespoon freshly squeezed lemon juice.
• ▢ ½-1 red chilli.
• ▢ 1 small garlic clove.
• ▢ 1 teaspoon capers in vinegar.
• ▢ salt & pepper to taste.

To serve.

• ▢ 3 tablespoons vegan parmesan see recipe notes.

Instructions

 

• Create the courgette spaghetti using a spiraliser (UK spelling) or julienne peeler, then place the noodles into a bowl.
• With the paring knife, slice the broccoli into bite-sized pieces. Roughly chop the parsley, and add both to the raw vegan noodles.
• Finely chop the red onion, garlic, and chilli and place them on one side.
• To make the base of the dressing, pour only the hemp seeds into a blender and blend them into a fine powder. Add the water and lemon juice to the hemp seed powder and either stir or blend again so that it’s all mixed evenly.
• To finish the dressing, stir through the capers, the finely chopped red onion, garlic, red chilli and now do a taste test. Add salt and pepper to your liking.
• Pour the dressing over the courgette spaghetti bowl and roughly mix everything through, turning the raw noodles over, so it’s evenly distributed. Sprinkle with a good amount of vegan parmesan to serve.

Notes

Make this tasty raw vegan parmesan in 5 minutes.

Keyword courgette noodles, raw vegan, zoodles

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XOXO

Juliette

A fabulous, colourful courgetti recipe with late summer vegetables and a tangy caper vinaigrette. Topped with fresh basil leaves. Healthy, quick, easy to make, vegan and gluten-free.  Totally scrumptious!

What's courgetti made from?

Make courgetti with a courgette. Prepare using a spiralizer or julienne peeler to get their noodle shape. They’re also known as zoodles, zucchini noodles and courgette noodles.

Does courgetti need to be cooked?

You can eat courgetti / zoodles without cooking as they're made with courgette, a suitable vegetable for eating raw (it makes excellent raw courgette salads!).

How to store.

This recipe is best if you serve it straight away, or eat the same day. If you're meal prepping, it's best to store the courgette noodles separately from the vegetables. Then, mix the ingredients together and add the dressing just before serving. 

The reason for this is that courgettes contain water. So you may find that by storing it all as one item, after a few hours a little pool of water will accumulate at the bottom of the dish. However, you can drain the water off before serving. Definitely leave the dressing until the last minute; otherwise, the courgette can turn soggy.

Tips and substitutions.

I use a large courgette for this recipe which serves 1. Please feel free to change the amount to suit your own personal needs and wants.

If you love the idea of spiralizing your own vegetable noodles, you might also consider making them with vegetables like carrot, butternut squash, sweet potato, cucumber, daikon radish and parsnip.

Cherry tomatoes - swap with regular tomatoes, beefsteak tomatoes or sun-dried tomatoes if you have them on hand. I always add a big handful of cherry tomatoes because I love them so much.

Capers and garlic add fragrance and tang to this dish. You can add a little more or less according to your own taste.

Spring onion - swap with finely sliced sweet onion, shallots, or red onion.

Bell pepper - use any colour. This recipe uses sweet yellow bell pepper as it contrasts nicely with the cherry tomatoes and fresh basil.

Fresh basil - use whatever herb you prefer. Dill will work, as will mint or a little fresh thyme, finely chopped rosemary even. Experiment with flavours and add your own favourite mix. 

If you like a sweeter salad dressing, you might add a teaspoon of maple syrup to it before serving.

Related recipes

• Squash Noodles with Pesto and Pomegranate
• Courgetti with Long Stem Broccoli and a Lemon-Chilli Dressing

Recipe

Courgetti spaghetti with vegetables.

Juliette | Flourishing Kitchen

A fabulous, colourful raw vegan courgetti recipe with late summer vegetables and a tangy caper vinaigrette. Topped with fresh basil leaves.

5 from 18 votes

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Prep Time :15 mins

Total Time :15 mins

Course :Main Course

Cuisine :Mediterranean

Servings :1

Equipment

• Paring knife.
• Chopping board.
• Spiraliser or julienne peeler.
• Bowl.
• Fork and spoon.

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Ingredients

  

1x2x3x

• ▢ 1 large or 2 small courgettes
• ▢ 1 yellow pepper cheek
• ▢ a big handful of cherry tomatoes
• ▢ a handful of olives
• ▢ 2 small spring onions
• ▢ a handful of fresh basil leaves

Dressing.

• ▢ 1 tablespoon extra virgin olive oil.
• ▢ ½ tablespoon of red wine vinegar.
• ▢ 1 heaped teaspoon caper