Skip to Content

Sautéed Zucchini Mushroom Salad With Lemony Dressing

A warm zucchini mushroom salad that featured sautéed zucchini and mushrooms, avocado, raw celery root, greens and pumpkin seeds, all dressed in a simple creamy lemony salad dressing. A healthy zucchini and mushroom recipe that is naturally vegan, gluten and dairy free.

A warm zucchini mushroom salad that featured sautéed zucchini and mushrooms, avocado, raw celery root, greens and pumpkin seeds, all dressed in a simple creamy lemony salad dressing.


If you’re looking for recipes with zucchini and mushrooms this warm salad is just perfect. It can be served by itself as a light lunch or dinner or along with your favorite protein.

Also check out this creamy chickpea salad or this Olivier potato salad they are both great as a side dish. Or if you love mushrooms, check out this healthy creamy mushroom soup with shiitake mushrooms.

Sautéed Zucchini Mushroom Salad

I eat a lot of salads, pretty much every single day, it’s the best way I know how to get a healthy dose of antioxidant-power besides green smoothies. And sometimes, all you need is a quick and easy meal that’s also gentle on your digestive system.

This zucchini mushroom salad will provide lots of nutrients. Fibers and vitamins come from veggies, the healthy fats and protein come from hemp oil and avocado. Also minerals like magnesium and zinc provided by pumpkin seeds and watermelon seeds. I used the watermelon seed butter to make the dressing creamy and the pumpkin seeds to provide some crunch.

Combine Flavors And Textures In A Salad

If you want to stay on track with clean eating, you need to add more flavors to your salads, to make them more enjoyable. One way is to combine raw and cooked ingredients together in a meal: it brings more flavor to the dish while delivering a contrast of soft and crunchy food texture.

Cooked sautéed zucchini mushroom salad with avocado, celery root, pumpkin seed and lemon vegan dressing.

This post may contain affiliate links. To read the disclaimer policy See This.

Zucchini Salad Recipe Ingredients

  • Zucchini (courgette in French) cooked.
  • Mushrooms (pick any variety you like) cooked.
  • Onion – white or red, to provide flavor (cooked).
  • Celery root (celeriac) for fiber and health benefits.
  • Leafy greens (for calcium supplementing).
  • Avocado for creaminess
  • Pumpkin seeds for crunch.

Find the complete recipe with measurements below.

A Healthy Zucchini Salad Dressing

The dressing consists of: hemp oil (best healthy cold pressed oil rich in omega-3 fatty acid), fresh squeezed lemon juice and a little tahini-like flavor from watermelon seed butter which is an excellent source of of zinc and magnesium. If you can’t find it, use hemp seed butter or any other nut butter as an alternative.

How To Make The Zucchini Mushroom Salad

  1. First cut the zucchinis and mushrooms into thin strips or rounds. Chop the onion.
  2. In a heated skillet with a touch of oil, sauté the onions until they get translucent, then add the mushrooms and zucchinis. Stir every couple of minutes for about 6 minutes total or until the vegetables become tender. Add salt and pepper as needed. Set aside to cool a bit.
  3. Combine ingredients for the dressing, prepare the green, cut the avocado, add the seeds and mix everything together. Serve while warm.

Round out the meal with some soft gluten free tortillas and a hearty mushroom soup. Enjoy!

Tips For Perfect Salad

Storing leftovers: Once assembled keep in the refrigerator for up to 1-2 days in an airtight container. If you plan to eat several servings, the best way to store is to keep the cooked zucchini and mushrooms separately and add the raw ingredients (leafy greens, celery root, avocado and pumpkin seeds) and dressing just before serving.

How do you cook zucchini so it doesn’t get mushy?

You need to cook them fast at high temperature, slow cooking will provide soggy zucchinis. Also make sure your oil is hot before dropping the zucchini in there (the stove know should be set to 6-7).

Mushroom Zucchini Salad Variations

  • Add herbs and Spices: garlic, basil, oregano, parsley or thyme.
  • Mix or switch to other vegetables like sweet bell peppers, tomatoes or eggplant.
  • Add more protein by adding cooked or canned beans.
  • Add cheese (if you can do dairy).
Zucchini mushroom salad recipe.

More Salad Recipes:

If you made this zucchini mushroom salad, then please leave a star rating below.

Or leave a comment below the recipe card. Your feedback is really helpful for me and readers!

Sautéed Zucchini Mushroom Salad With Lemony Dressing

A warm zucchini mushroom salad that featured sautéed zucchini and mushrooms, avocado, raw celery root, greens and pumpkin seeds, all dressed in a simple creamy lemony salad dressing. A healthy zucchini and mushroom recipe that can be served by itself or along your favorite protein.
Prep Time10 mins
Cook Time7 mins
Assemble Time2 mins
Total Time19 mins
Course: Appetizer, Salad
Cuisine: Clean Eating, DairyFree, Gluten Free, Grain Free, Low Carb, Nut Free, Vegan
Servings: 2 people
Calories: 422.7kcal
Author: HealthyTasteOfLife
Pin Recipe Save

Ingredients
 

  • 1/2 medium red onion cut into cubes
  • 1 cup white mushrooms - sliced
  • 1 medium zucchini - cut into rounds
  • 1/4 celery root - julienned
  • 2 cups lettuce and baby kale mix - chopped, or torn
  • 2-3 tbsp pumpkin seeds, - raw
  • 1 ripe avocado - cubed

Dressing:

  • 1 tbsp watermelon seed butter
  • 1 tbsp hemp oil
  • 1 tsp juice of a lemon wedge
  • pink salt and pepper - to taste

Instructions
 

Prepare The Ingredients and Cook

  • First cut the zucchinis and mushrooms into thin strips or rounds. Chop the onion.
    In a heated skillet with a touch of oil, sauté the onions until they get translucent.
  • Then add the mushrooms and zucchinis. Stir every couple of minutes for about 6 minutes total or until the vegetables become tender. Add salt and pepper as needed. Set aside to cool a bit.

Make The Dressing

  • Combine all ingredients in a small bowl and mix until the mixture gets smooth and creamy.

Assemble the Zucchini Mushroom Salad

  • Combine ingredients for the dressing, prepare the green, cut the avocado, add the seeds and mix everything together. Add the dressing before serving. Serve while warm.

Notes

Salad Variations

  • Add herbs and Spices: garlic, basil, oregano, parsley or thyme.
  • Mix or switch to other vegetables like sweet bell peppers, tomatoes or eggplant.
  • Add more protein by adding cooked or canned beans.
  • Add cheese (if you can do dairy).
 
Storing leftovers: Once assembled keep in the refrigerator for up to 1-2 days in an airtight container. If you plan to eat several servings, the best way to store is to keep the cooked zucchini and mushrooms separately and add the raw ingredients (leafy greens, celery root, avocado and pumpkin seeds) and dressing just before serving.
Tried this recipe?Mention @HealthyTasteOfLife or tag #healthytasteoflife!

Nutrition

Serving: 1serving | Calories: 422.7kcal | Carbohydrates: 23.9g | Protein: 14.9g | Fat: 29.6g | Fiber: 12.4g | Sugar: 5.5g | Vitamin A: 108.3IU | Vitamin C: 61.4mg | Calcium: 10.3mg | Iron: 20.5mg

The information shown is an estimate provided by an online nutrition calculator.

©HealthyTasteOfLife. Content and photographs are copyright protected and need prior permission to use. Copying and/or pasting full recipes to other websites and any social media is strictly prohibited. Sharing and using the link of this recipe is both encouraged and appreciated!

Recipe Rating




Sarah

Saturday 28th of April 2018

I tried a similar salad just the other day, that flavour of warm sauteed mushrooms and onions changes everything....yummy!