Heart-Healthy Vegetable Tartare
Discover the vibrant flavors and wholesome goodness of this Heart-Healthy Vegetable Tartare, a no-cook recipe perfect for quick yet elegant meals! Bursting with fresh and colorful ingredients like zucchini, red bell peppers, cherry tomatoes, and creamy avocado, this dish is a celebration of garden-fresh vegetables. Enhanced by a light and zesty dressing made of extra-virgin olive oil, lemon juice, and Dijon mustard, it delivers bold taste while staying mindful of heart-healthy principles. With its easy 20-minute prep time and visually stunning presentation using a cylindrical mold, this veggie-packed tartare is ideal for light lunches, appetizers, or an impressive addition to dinner parties. Garnish with microgreens or arugula for a gourmet finish, and enjoy a meal that's as nutritious as it is delicious!
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Recipe Information
Ingredients
- 1 medium Zucchini
- 1 medium Red bell pepper
- 1 small English cucumber
- 10 pieces Cherry tomatoes
- 1 medium Avocado
- 0.5 small Red onion
- 2 tablespoons Fresh parsley
- 1 tablespoon Extra-virgin olive oil
- 1 tablespoon Fresh lemon juice
- 1 teaspoon Dijon mustard
- 0.25 teaspoon Salt (optional, heart-healthy alternative)
- 0.25 teaspoon Freshly ground black pepper
- 1 handful Microgreens or arugula
Instructions
Wash and dry all the vegetables thoroughly.
Finely dice the zucchini, red bell pepper, cucumber, cherry tomatoes, and red onion into uniform, small cubes. Place in a large mixing bowl.
Cut the avocado in half, remove the pit, and carefully scoop out the flesh. Dice into small cubes and add to the vegetable mixture.
Chop the parsley finely and add it to the bowl.
In a small bowl, whisk together the olive oil, lemon juice, Dijon mustard, salt (if using), and black pepper to create the dressing.
Pour the dressing over the diced vegetables and avocado. Gently mix everything together to coat evenly, taking care not to mash the avocado pieces.
Taste and adjust seasoning as needed, keeping in mind heart-healthy guidelines (avoid excess salt).
To serve, use a round metal mold or ramekin to shape the vegetable tartare on a plate. Gently press the mixture into the mold and remove it carefully to hold the shape.
Garnish with microgreens or arugula on top or around the base for an elegant presentation.
Serve immediately to enjoy the freshness of the ingredients.
Nutrition Facts
Calories |
588 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 38.5 g | 49% | |
| Saturated Fat | 5.5 g | 28% | |
| Polyunsaturated Fat | 2.9 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2029 mg | 88% | |
| Total Carbohydrate | 59.7 g | 22% | |
| Dietary Fiber | 21.1 g | 75% | |
| Total Sugars | 29.8 g | ||
| Protein | 12.5 g | 25% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 166 mg | 13% | |
| Iron | 4.2 mg | 23% | |
| Potassium | 2345 mg | 50% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
