Courgette (Zucchini), Sunflower Seed & Lemon Salad
Last updated on October 1st, 2026
Courgette, zucchini, whatever you call it where you’re from — this courgette zucchini salad works because of one step most people skip: curing the ribbons in lemon juice and salt for ten minutes before you add anything else. That short cure is what turns raw courgette from watery and bland into something genuinely worth eating.
Cheese, Nut And Seed Swaps That Actually Work In This Salad
A handful of crumbled feta, pecorino, parmesan or goat’s cheese adds a salty, creamy contrast that plays really well against the courgette. Toasted pine nuts, pumpkin seeds or walnuts work just as well as the sunflower seeds if that’s what you have — add them alongside or swap them in outright, they bring the same nuttiness and crunch. Swap the lemon for lime or white wine vinegar if you want a different edge of acidity; either does the same job of cutting through the courgette and lifting the nuts and cheese. This is a salad built to be adapted, so make it yours.
The Ten-Minute Lemon Cure That Makes Or Breaks This Salad
- When toasting the sunflower seeds don’t be afraid to heavily toast them, you really unlock depth in flavour when doing this. Just keep them moving once you start to see some smoke and continue for another 2 to 3 minutes. This is where the ‘chefs pan toss’ skill come in handy.
- Don’t be tempted to peel the centre of the courgette into ribbons, the texture will be mushy in the salad.
- Really mix the courgette ribbons well with the lemon juice and salt, this will cure (begin to soften) the courgette and make the eating experience 10 times better. I apply this rule to dressing all salads.
Frequently Asked Questions
Can I make this courgette salad ahead of time?
You can prep the components ahead, but hold off dressing it until shortly before serving. The lemon juice and salt start to cure and soften the courgette ribbons, and left too long the texture turns mushy rather than staying crisp.
What can I use instead of sunflower seeds?
Toasted pine nuts, pumpkin seeds, or walnuts all work well here and bring their own nuttiness and crunch, so use whichever you have on hand or prefer.
Do I have to peel the courgette all the way into ribbons?
No, avoid peeling right into the soft, seedy centre of the courgette. The texture there turns mushy once dressed, so stop peeling once you reach that middle section and keep it for something else.
What cheese pairs best with this salad?
Feta, pecorino, parmesan, or goat’s cheese all add a good creamy contrast and a strong flavour that stands up to the courgette, so pick whichever you enjoy most.
Can I use a different acid instead of lemon?
Yes, lime or white wine vinegar both work well in place of lemon juice and give the salad a slightly different, equally refreshing twist.
Courgette, Sunflower Seed & Lemon Salad
Equipment
- Mixing bowl / Bowl
- Vegetable peeler
- Digital scales
- Frying pan
- Serving plate / Platter
- Wooden / Stirring spoon
Ingredients
- 25 g / 1oz sunflower seeds
- 3 x courgettes zucchinis
- 1/2 a lemon juiced
- Extra virgin olive oil
- Fresh soft herbs of your choice. I used basil & coriander cilantro
- Salt
- Pepper
Instructions
- Toast sunflower seeds in a dry pan until smoking, move them constantly once you start to see a few whisps of smoke, take them out of the pan into a bowl and mix them with a little salt whilst they are hot.
- Peel the courgettes into ribbons with a vegetable peeler or mandolin, stop peeling them once you start to see seeds.
- Mix the courgette ribbons with lemon juice, salt, cracked black pepper and olive oil until everything is evenly coated.
- Serve in a bowl with the toasted sunflower seeds and soft herbs of your choice.
Nutrition
Nutrition Facts
| Total Fat | 11.2g |
| Saturated Fat | 1.4g |
| Cholesterol | 0mg |
| Sodium | 207.4mg |
| Total Carbohydrate | 6.3g |
| Dietary Fiber | 2.1g |
| Sugars | 4.0g |
| Protein | 3.2g |
| Potassium | 446.0mg |
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