A fresh, easy, and tasty salad with zucchini and mushroom, without the soggy squash!
This raw summer salad is a great side dish for any meal, comes together in under 20 minutes and it’s very adaptable to any food sensitivities.
Use any fresh herbs, feel free to swap out the corn and switch it up by adding your favorite summer produce like cherry tomatoes, bell peppers, or cucumbers.
Why you’ll love this easy veggie side recipe:
- It’s a very easy way to use an abundance of summer squash.
- You only have to cook the mushrooms. Yes, corn and zucchini are used raw!
- This salad is nourishing, using fresh, whole food ingredients.
- It’s very adaptable. If you don’t like mushrooms leave them out. Corn isn’t in season? It’ll still be great without it. Don’t want to use cheese?
- It’s so fast to make. Use this technique of seasoning the zucchini to enjoy it raw in several recipes.
What makes zucchini and mushrooms healthy?
Maitake has been known to boost the immune system and is a great addition to your regular diet. Overall, mushrooms are rich in antioxidants, B vitamins, minerals, and fiber.
Zucchini is a type of summer squash that can be found in shades of both green and yellow. These colors contain carotenes, which the body converts to vitamin A. Zucchini is made up of 95% water, which is why they become much more tender by salting them. Because of its high water content, it also has low carbohydrate content and can make for a good low-carb substitute like using zoodles with this vegetable bolognese.
Summer squash are a great source of fiber, vitamin c, and potassium.
Did you know corn is actually a grain? Yup, that’s right. If you have an autoimmune condition or digestive issues then corn might be causing some inflammation.
Corn is a highly sprayed crop and most in the United States is grown from GMO seed. See the full list of EWGs shopper’s guide to pesticides in produce. GMOs and pesticides can be quite irritating to the gut and is one reason corn can add to inflammation. For this reason, I always recommend purchasing organic corn.
In fact, corn has very little nutritional value aside from its complex carbohydrate profile and fiber content.
But, there’s something about fresh corn in the summer that I find to be delicious. If you enjoy it too, then enjoy it on occasion when it’s at its best! Remember, as long as you can tolerate it, part of nutrition is enjoying your food!
Variations:
- Use any herbs: mint, dill, cilantro, parsley, or tarragon would all be great!
- Use any type of mushroom. My favorites to use here are maitake or oyster mushrooms but button, shiitake, trumpet, baby bella or any wild mushroom would work well too.
- If fresh corn is out of season you can use diced bell pepper, cherry tomatoes, or cucumbers instead.
- Or – you could easily use frozen corn and lightly cook it.
- Add cheese! Zucchini, mushrooms and shaved parmesan is a delicious combo! Or crumbled feta would also be delicious.
- Use this zucchini and mushroom salad as a base to many other dishes.
- Add pasta for a zucchini and mushroom pasta.
- Add to eggs for a delicious zucchini and mushroom scramble.
- Serve it over spinach and add chicken or steak for a hearty meal.
How to make this zucchini and mushroom recipe:
This salad comes together really quickly. And on a hot summer day, you only have to use the stove for about 5-8 minutes. That’s it!
Start by slicing the zucchini thin, about ¼ inch thick or less. You can use a mandolin to get slices very thing, but that’s really not necessary.
Next, lay out the zucchini on a clean kitchen towel, cloth or paper towel in a thin layer and sprinkle with salt to “sweat” the squash. Allow it to sit for 5-10 minutes and you’ll see excess water expel from the zucchini.
While the zucchini sits, cook the mushrooms for about 8 minutes until golden brown and crispy, tossing every few minutes.
Slice the fresh corn off the cob and thinly slice the basil.
Return your attention to the zucchini. Either pat the expelled water off the squash with a towel or gently ring it out by bunching up the towel. This can release around ¼ cup or more of liquid.
Once you’ve squeezed excess liquid from the zucchini add everything to a bowl and toss with olive oil, vinegar, salt, pepper, and enjoy!
How do you make zucchini not soggy?
The best way to not make zucchini soggy is to use it raw. Season zucchini slices with salt, let it sit for 5-10 minutes to draw out the excess moisture. Squeeze the slices to expel the moisture. This will make the zucchini tender but not soggy.
How to store leftovers or make in advance:
Refrigerate leftovers in an airtight container for 2-3 days. If you slice the zucchini very thin the vinegar may pickle them, which will make them taste a little sweet.
To make this salad in advance, prep all the individual components, but wait to dress it with vinegar and oil until you’re ready to serve. Keep it covered and refrigerated for up to 3 days and toss with olive oil and vinegar up to 4 hours in advanced.
Serve this zucchini and mushroom salad with:
This easy vegetable side dish can be enjoyed along side almost any summer meal.
It would be great alongside grilled chicken, your favorite steak or piece of fish.
Check out the suggested variations above to make a zucchini and mushroom pasta, scramble or robust salad.
Other recipes you’ll enjoy:
If you like this veggie dish you’ll also love these easy summer side dishes:
Watermelon Basil Salad with Balsamic and Cucumber {Dairy Free}
Potato Salad with spring onion
ENJOY!
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If you make this Quick Zucchini and Mushroom Salad, please share a photo with me! It would make my day! Tag me on Instagram or Facebook @alannadesalvonutrition or email me directly at hi@alannadesalvo.com
Zucchini and Mushroom Salad
Ingredients
- 2 cups very thinly sliced summer squash 2-3 squash
- 1 teaspoon sea salt divided
- 4 oz mushrooms maitake, shiitake, oyster or button mushrooms
- 1 raw ear of corn cut off the cob
- 1 cup basil thinly sliced
- 4 tablespoons extra virgin olive oil divided
- 2 tablespoons red wine vinegar
- ½ teaspoon cracked black pepper
- 1/4 cup shaved parmesan or feta optional
Instructions
- Place a tea towel or paper towel on a counter. Add the thinly sliced squash to the towel and sprinkle 1/2 teaspoon of salt evenly over the squash. Let sit for 5-10 minutes to allow the salt to draw out the liquid, season and soften the squash.
- Add the mushrooms to a pan with 1 tablespoon of olive oil over medium heat. Cook for 5-8 minutes, stirring occasionally, until deeply brown. Remove mushrooms from the pan and add to a bowl with the corn kernels.
- Returning to the squash, you'll notice they will have released some moisture. Using the towel, pat or squeeze the squash to discard excess liquid. Add the squash to the bowl with the mushrooms and corn.
- Add the remaining ingredients to the bowl, including 1/2 teaspoon salt, 3 tablespoons olive oil, and stir to combine.
- Bring to room temperature or chill for 10-20 minutes.
- Season to taste and enjoy!
