Michelle's FreeFrom courgettes, pepper and spinach salad
Corn, dairy, egg, gluten, lactose, nut, soy and wheat free.

A lovely colourful salad to be eaten on its own with crackers or fresh bread or as an accompaniment to cold meats or fish.

Courgette salad

Serves 4

5 tbsp olive oil
2 large onions, peeled and slice thinly
2 large red peppers, pipped and sliced thinly
100g/4 oz okra, trimmed and sliced in thin rings
3 heaped tsp dried oregano
200g/7oz young courgettes, grated thickly
100g/4oz fresh leaf spinach, torn up fairly small – use the big leaf spinach rather than baby spinach leaves if you can find them as they have more flavour
sea salt and freshly ground black pepper
juice 1–2 lemons

Heat 3 tbsp oil in a wide pan and add the onions and peppers. Fry very gently for 20–30 minutes until both the onions and peppers are soft.
Add the okra and oregano and continue to cook for a few minutes, then add the grated courgettes and continue to fry gently for a further 10–15 minutes or until the courgettes are quite cooked.
Add the spinach and mix well into the mixture so that it can wilt in the heat of the vegetables. Season with salt and pepper and lemon juice and the remaining oil.
Serve at room temperature.

Per portion:

190 Calories
4g Protein
15g Fat ( 2g Sat fat, 10g mono, 1.5g poly)
11g Carbohydrate of which 9g Sugar
5g Fibre, 42mg Sodium, 0.1g salt
114mg Calcium

Good Source: B6, Folate. Vit C


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