Keto courgette ribbon side dish

Keto courgette ribbon side dish with lemon, garlic, mint and olive oil: light, fresh and quick to make, with a gentle tang and a tender bite.

At a glance

• Serves 2
• Prep time: 10 min
• Cooking time: 5 min
• Total time: 15 min
• Calories: 80 kcal per serving
• Protein: 3 g
• Fat: 5 g
• Carbs: 6 g

Ingredients

• 2 medium courgettes
• 1 garlic clove
• Juice of ½ lemon
• 1 tbsp olive oil
• 1 small sprig of mint
• Sea salt and black pepper

Method

You’ll need: frying pan · chopping board · knife · mandoline

1. Use a mandoline or peeler to slice the courgettes lengthways into thin ribbons, leaving out the soft seedy core.
2. Heat the olive oil in a frying pan over a medium heat and gently cook the garlic until fragrant but not browned.
3. Add the courgette ribbons to the pan and toss only briefly, until warm but still with a little bite.
4. Take the pan off the heat and fold in the lemon juice, finely sliced mint, sea salt and black pepper.
5. Leave to stand briefly so the flavours come together without the courgette going soft.
6. Serve straight away, finished with a little extra mint or black pepper if you like.

Good to know

So simple, yet really good. This side dish is fresh and light and adds a touch of elegance to the plate straight away.

Swaps

Courgette → kohlrabi (more fibre, firmer bite, very few carbs) Courgette → cucumber, briefly salted and squeezed (mostly water, especially refreshing) Olive oil → avocado oil (heat-stable, with mainly monounsaturated fatty acids) Mint → parsley (more vitamin C and K, milder and versatile) Lemon juice → lime juice (similarly fresh, a little more aromatic, and also contains vitamin C)

Allergens

This side dish contains none of the most common allergens, although garlic and lemon can irritate a sensitive stomach. It usually suits children, and during pregnancy it's no problem with fresh, well-washed ingredients.

Frequently asked questions

What nutrients are in courgette?

Courgette contains lots of water, a little fibre, plus potassium, folate and smaller amounts of vitamin C. It also has carotenoids such as lutein, the amount of which varies by variety.

What does the lemon juice add?

Lemon juice mainly provides vitamin C and organic acids such as citric acid. The amount in the dish is fairly small, but you can really taste it.

Does garlic suit everyone?

Not always. Garlic contains sulphur compounds and is one of the higher-FODMAP ingredients, which can cause discomfort if you have sensitive digestion or IBS.

Which fatty acids does olive oil provide?

Olive oil consists mostly of monounsaturated fatty acids, especially oleic acid. Depending on quality, it also contains small amounts of vitamin E and polyphenols.

Does mint matter nutritionally?

Mint provides small amounts of essential oils and plant compounds. In the usual amounts in a side dish, its contribution to vitamins and minerals is fairly small, but it shapes the flavour.

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