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Zucchini and Green Chutney Salad

Zucchini and Green Chutney Salad

An artful slow carb recipe ~ Zucchini and Green Chutney Salad.

Salads have the power to be wildly exciting or extremely boring. When you are trying to follow a slow carb diet, salads tend to be the latter. Without the help of nuts, cheese and croutons, is there hope for salad? I say YES.

It’s easy to get tired of the plain lettuce leaf variety. Sometimes you just need to branch out and experiment with other “canvases”.

Zucchini makes a great salad base because it has a mild and cooling flavor. It’s tender and easy to chop, but can also be sliced with a veggie peeler into long thin ribbons for an elegant touch.

This simple zucchini recipe brings together the feel of fine-dining and the flavors of India. The “dressing” is a bright, spicy green chutney that draws its texture from pureed chana daal and it’s color and flavor from cilantro and peppers. The roasted chana daal also provides a deep nutty essence that boosts the fresh cilantro to the forefront.

Zucchini Recipe

The salad itself is a simple mix of Zucchini ribbons, sliced mango, and thinly sliced red onion. I added sliced mango for extra color and flavor, which does not fit into the official Slow Carb eating plan (strictly lean protein, veggies and beans.) I’m naughty that way, what can I say. If you are following a Slow Carb Diet simply omit the mango. This zucchini recipe is still an EXCITING salad without the mango, and will definitely help you get over your salad blues.

To Prepare:

Roast the Chana Dal on a baking sheet for 5-10 minutes, until golden brown.

Green Chutney

Pulse all the ingredients for the chutney in the food processor until smooth.

Green Chutney Recipe

Drizzle over zucchini salad.

Serve this on its own, or with Indian Spice Rubbed Chicken!

Zucchini and Green Chutney Salad

Yield: 4 servings

Prep Time: 30 minutes

Cook Time: 10 minutes


For the Chutney:
¼ cup Chana Dal (similar to yellow lentils)
1 cup water, divided
1-2 Serrano peppers
1 ½ Tb. Lime juice
3 cloves garlic, roughly chopped
1 bunch cilantro, stems and all
1 Tb. sugar
1 tsp. salt

For the Zucchini Salad:
4 zucchinis
1 large mango
½ red onion


Preheat the oven to 450 degrees F. Place the Chana Dal on a baking sheet and roast for 5-10 minutes, until golden brown.

Place the Chana Dal in the food processor with a ¼ cup of water and puree until smooth. Add a little extra water if needed.

Next add the Serrano pepper, lime juice, garlic, cilantro sugar and salt. Pulse to break down. Then add the remaining water and puree until smooth.

Add the sugar and salt and pulse to mix. (Makes 2 Cups)

Using a veggie peeler, slice the zucchinis into long ribbons and place them in a serving bowl. Peel and slice the mango into thin strips.

Slice the onion into thin slivers. Top the zucchini with mango and red onion and drizzle with green chutney.

*To make this a Low Carb Recipe, omit the mango.

Making this recipe? Why not take a quick shot and share it on Instagram! Make sure to tag it #ASpicyPerspective so we can see what you're cooking!

Slow Carb Recipes

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48 Responses to “Zucchini and Green Chutney Salad”

  1. Apron Appealposted June 16, 2011 at 6:19 am

    I love learning new things! Chana Dal. something new to accompany zucchini is always welcomed at my house.


  2. Rachel @ Not Rachael Rayposted June 16, 2011 at 6:41 am

    What a gorgeous salad! And I’ve never heard of Chana Dal either. Thanks for sharing!


  3. Lindsay @Eat, Knit, Growposted June 16, 2011 at 6:42 am

    Yum! That just looks so fresh and delicious!


  4. brandiposted June 16, 2011 at 7:47 am

    Such a beautiful salad! And I’ll be needing some zucchini recipes soon when they start piling up in the garden.


  5. Kristenposted June 16, 2011 at 7:47 am

    Loving this salad – what a great, fresh, summer salad idea!


  6. Danposted June 16, 2011 at 7:51 am

    oohhh.. that chutney looks awesome! I had no idea that there was dal in it.


  7. Devaki@weavethousandflavorsposted June 16, 2011 at 8:32 am

    Beautifully persented, fanr=tastic flavors. Wonderful in every way Sommer :)

    chow! Devaki @ weavethousandflavors


  8. Maris (In Good taste)posted June 16, 2011 at 9:16 am

    what a gorgeous presentation and salad!


  9. torviewtorontoposted June 16, 2011 at 10:04 am

    looks wonderfully delicious and colourful


  10. Cookin' Canuckposted June 16, 2011 at 10:07 am

    What a beautiful salad, Sommer! I’d say you accomplished making a salad that is far from boring. I’d love if you’d consider sharing this in the online Get Grillin’ & summer bbq event I’m hosting (it’s side dish week).


  11. soniaposted June 16, 2011 at 10:07 am

    This is a Wonderful and Appetizing salad… ! A very new combo of ingredients, i never tried zucchini raw and add channa dal to coriander chutney, used to add it to coconut chutney. Now i am really inspired to try this recipe of yours, sounds so good. Happy blooging, take care, sonia !


  12. Steve @ HPDposted June 16, 2011 at 10:16 am

    I love the word “chutney.” Like salsa or adobo, it can mean anything you want it to mean. Hot or mild, wet or dry, chunky or smooth, pickled or fresh or roasted …


  13. Steve @ HPDposted June 16, 2011 at 10:17 am

    What’s kinda crazy is, you can make so many cool and healthy dips, condiments, or salsas that kids love, and yet we teach them to coat everything in ketchup or cheese whizz …


  14. Lizposted June 16, 2011 at 10:27 am

    Oh, this is a stunning salad…so beautiful! I’m glad you’re naughty…I love the addition of mango :)


  15. Lydiaposted June 16, 2011 at 11:45 am

    Where do you find your ingredients for some of the Indian food you mention (like the Chana Dal here)? Want to try out some of your recipes but not sure where the find some of the specialty stuff in Asheville.

    Thanks, love your blog!


    • Sommer — June 16th, 2011 @ 9:21 pm

      Hi Lydia,

      In Asheville, you can buy Chana Dal at Green Life or Foreign Affairs (on Tunnel Rd).

      Those outside of Asheville, I’d look in a large grocery store with a good “international” section. But you can find it in just about any foreign foods market. Chana Dal has a really nice nutty quality when roasted.


  16. This is a stunning salad, Sommer. I don’t know anything about the slow carb diet, but I’d be all for this even not on a diet, with or without mango. At first I thought the onion was shaved radish, which would also be wonderful, no?


  17. Hannah Mendenhallposted June 16, 2011 at 2:00 pm

    Mmm, zucchini makes great noodles!


  18. Tricia Bposted June 16, 2011 at 2:50 pm

    Wow. Really beautiful salad. I will investigate this Chana dal some more. We always have so much zuchinni in our garden I’m grateful for another idea. Do you have a book to recommend for a slow carb diet?


  19. Gwenposted June 16, 2011 at 4:27 pm

    This is wonderfully perfect for summer. So pretty too. I love the mango addition and the green chutney sounds excellent. Cant wait to make for a light dinner next week, maybe with some fish.


  20. elle marieposted June 16, 2011 at 5:33 pm

    The vibrant colors are so alluring, I wonder if I could use this to toss into some pasta?


  21. Ilkeposted June 16, 2011 at 9:00 pm

    You made zucchini look cool :)
    Perfect salad alternative, you are right, lettuce can get boring after a while!


  22. The Steaming Potposted June 16, 2011 at 9:45 pm

    This looks gorgeous and very nutritious too. I love your India-inspired recipes – there’s always something new I pick up from them. Chana dal in green chutney – must try that soon!


  23. Angie's Recipesposted June 16, 2011 at 10:14 pm

    What a pretty and fresh summer salad!


  24. Sawsan@chef in disguiseposted June 17, 2011 at 12:53 am

    This looks so refreshing and full of flavors..
    the perfect summer dish


  25. Carolynposted June 17, 2011 at 3:36 am

    Mmm, love this one, Sommer. I get in such a rut with salads…lettuce, tomato, peppers…BORING! This is anythign but!


  26. Sylvie @ Gourmande in the Kitchenposted June 17, 2011 at 3:38 am

    Beautiful presentation! I like the idea of dressing it with a green chutney.


  27. Lindaposted June 17, 2011 at 6:06 am

    I know I can always learn something new on your posts! Never heard of chana dal or a slow carb diet! The salad is far from boring in your combination of flavors and the presentation! I like the mango ribbons. I’m assuming you need to choose a mango at the perfect ripeness to slice it so beautfiully?


  28. Joytiposted June 17, 2011 at 12:02 pm

    I’ve got some lovely fresh zucchini that I picked up from the farmer’s market just yesterday. This looks like a perfect summery way to really highlight them. YUM!


  29. sweetlifeposted June 17, 2011 at 1:13 pm

    love the mango ribbons sommer, stunning salad!!



  30. pachecopattyposted June 17, 2011 at 3:00 pm

    Hey Sommer, if this is diet friendly then sign me up;-) Beautiful salad!


  31. Erin @ Dinners, Dishes and Dessertsposted June 17, 2011 at 4:03 pm

    This just looks so pretty! I love all the green in your pictures – they look amazing!


  32. Marisaposted June 17, 2011 at 9:09 pm

    Beautiful. The ribbons are really elegant and that chutney is so bright and lovely in every sense. Great job creating a healthy salad that is still flavorful and craveable.


  33. Laura @ Sprint 2 the Tableposted June 18, 2011 at 7:26 am

    Gorgeous salad! I just happen to have all of the ingredients, too! Never can get enough zucchini in the springtime.

    Congrats on the buzz!


  34. Jeanetteposted June 18, 2011 at 8:51 am

    Sommer – what a beautiful salad, and I love the dressing – would never think to use chana dal in the chutney.


  35. Sanjeeta kkposted June 18, 2011 at 10:33 am

    Glad to be back on your lovely blog, Sommer. Love the refreshing spread and the Zucchini salad. the chutney is a staple at my home, I eat it with my Indian flat breads and rice recipes.


  36. Monetposted June 19, 2011 at 11:01 am

    What a stunning recipe…this looks like it is fit for a queen’s garden party! As always, I love reading your posts. They always make me smile…and they make me want to get into my kitchen! Thank you for sharing all that you do. I hope you have a wonderful week!


  37. Baking Serendipityposted June 19, 2011 at 2:29 pm

    I absolutely love the presentation of the zucchini ribbons! This salad is the perfect combination of simple and impressive. High five!


  38. Dmarieposted June 19, 2011 at 6:18 pm

    love these slow carb recipes, and owe you a BIG thanks for tipping me off to the 4-hour Body thing, Spicy. so easy to eat healthy these days. (well, except for the cheat days, my favorite day of the week now ;)


  39. Kulsum at JourneyKitchenposted June 20, 2011 at 1:05 am

    Lovely recipe. I love everything about it and specially the chutney (the Indian in me ;-)) I also had green chana dal when its in season instead of the regular one. Its taste great!


  40. Magic of Spiceposted June 20, 2011 at 12:43 pm

    What a beautiful idea for a salad…simply adore this chutney :)


  41. Brandon @ Kitchen Konfidenceposted June 22, 2011 at 10:42 am

    Beautiful colors and presentation. Shaved zucchini = instant wow factor.


  42. Kristi Rimkusposted June 23, 2011 at 8:09 pm

    Visual appeal makes or breaks a recipe, and your presentation is mouthwatering!


  43. Trixposted June 25, 2011 at 6:28 am

    That really is incredibly elegant and I can imagine so many fabulous uses for that chutney!


  44. Aldyposted July 17, 2011 at 5:49 pm

    Sommer, This salad certainly looks like a lovely piece of art! Gorgeous green chutney :)




  45. Angie's Recipesposted July 18, 2011 at 1:26 am

    That’s a guilty free recipe! Fresh and delicious.


  46. German Mamaposted August 9, 2011 at 9:13 pm

    What a great salad!


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