Crudo Veg Salad Recipe For Raw Food Diet

Crudo veg salad

  • serves 4 as a starter
  • Easy

This colourful crudo veg salad is crunchy and refreshing, a great summer starter. Most of these veg are best sliced on a mandoline – but if you’re not comfortable using one, or don’t have one, slice everything as thinly as possible or use a vegetable peeler

Advertisement

Trend spot: raw food

Italian food is having its moment in the (British) sun and one particular dish that’s caught the attention of restaurateurs right now is crudo. Meaning ‘raw’, crudo is all about the ingredients. The same rules apply whether you’re using fish, meat or veg – only the freshest and most seasonal of ingredients will do.

You want as little time from sea/soil/paddock to plate as possible. Fish crudo is popular along the coasts of mainland Italy, Sicily and Sardinia, and at its most basic can be dressed with just olive oil, salt and lemon juice. Temperature is key – serving crudo straight from the fridge will dull the flavours. Here, we’ve applied the treatment to seasonal veg to make a colourful, crunchy and vibrant summer salad. Pile it high and dig in.

Try the trend yourself…

Kohlrabi is in season right now, too, and works so well in raw salads. We love this recipe by Duck & Waffle chef Dan Doherty with apple, dill and yogurt – search for it on olivemagazine.com.

Raw Kohlrabi Salad

 

Ingredients

  • carrot 1 medium, thinly shaved
  • baby courgettes 4, thinly shaved
  • fennel 1 small, thinly sliced
  • radishes 4, thinly sliced
  • Pink Lady apple 1, cored and thinly sliced
  • candy beetroot 1 medium, peeled and thinly sliced
  • mint a small handful of leaves
  • basil a small handful of leaves

Dressing

  • extra-virgin olive oil 4 tbsp
  • lemon 1, zested and juiced
  • red chilli 1, seeded and finely chopped

Method

  • Step 1

    Put the carrot, courgettes, fennel, radishes and apple in a bowl filled with iced water, and leave for 5-10 minutes – this will make them crunchy.

  • Step 2

    Drain well and pat dry on kitchen paper.

  • Step 3

    Whisk together the extra-virgin olive oil, lemon zest and juice and red chilli with some seasoning in a bowl, then add the beetroot and vegetables.

  • Step 4

    Toss well, scatter in the herbs, spoon onto a platter and serve.

Nutritional Information

  • Kcals 176
  • Fat 12g
  • Saturates 1.8g
  • Carbs 11.2g
  • Sugars 8.9g
  • Fibre 4.3g
  • Protein 3.7g
  • Salt 0.3g
Advertisement