Heart-Healthy Vegetable Tartare

Elevate your plant-based dining experience with this vibrant and nutritious Heart-Healthy Vegetable Tartare. This no-cook recipe combines finely diced zucchini, red bell pepper, cucumber, ripe avocado, and cherry tomatoes into a rainbow of fresh flavors and textures, all brought together with a tangy, heart-friendly dressing of olive oil, lemon juice, and Dijon mustard. Easy to prepare in just 20 minutes, this dish not only bursts with antioxidants and healthy fats but also makes an elegant presentation when plated with microgreens or arugula. Perfect as a light appetizer or a refreshing side, this vegetable tartare is a guilt-free indulgence that’s as visually stunning as it is delicious. Suitable for vegan and low-sodium diets, it's a must-try recipe for those looking to eat well without compromising on flavor!

Nutriscore Rating: 80/100

Prep Time:20 mins

Cook Time:0 mins

Total Time:20 mins

Servings: 2

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

Directions

Step 1

Wash and dry all the vegetables thoroughly.

Step 2

Finely dice the zucchini, red bell pepper, cucumber, cherry tomatoes, and red onion into uniform, small cubes. Place in a large mixing bowl.

Step 3

Cut the avocado in half, remove the pit, and carefully scoop out the flesh. Dice into small cubes and add to the vegetable mixture.

Step 4

Chop the parsley finely and add it to the bowl.

Step 5

In a small bowl, whisk together the olive oil, lemon juice, Dijon mustard, salt (if using), and black pepper to create the dressing.

Step 6

Pour the dressing over the diced vegetables and avocado. Gently mix everything together to coat evenly, taking care not to mash the avocado pieces.

Step 7

Taste and adjust seasoning as needed, keeping in mind heart-healthy guidelines (avoid excess salt).

Step 8

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.

Step 9

Garnish with microgreens or arugula on top or around the base for an elegant presentation.

Step 10

Serve immediately to enjoy the freshness of the ingredients.

Nutrition Facts

Serving size	1033.1 grams (1033.1g)

Amount per serving	% Daily Value*
Calories	588

Total Fat 38.50g	49%
Saturated Fat 5.50g	28%
Polyunsaturated Fat 2.90g
Cholesterol 0mg	0%
Sodium 2029mg	88%
Total Carbohydrate 59.70g	22%
Dietary Fiber 21.10g	75%
Total Sugars 29.80g
Protein 12.50g	25%

Vitamin D 0IU	0%
Calcium 166mg	13%
Iron 4mg	23%
Potassium 2345mg	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.

Source of Calories

Fat: 54.5%

Protein: 7.9%

Carbs: 37.6%