healthy easy arugula salad

ZUCCHINI ARUGULA SALAD - Easy, Healthy & Tasty

By space6irl | raw-vegan | 28 Jan 2022


This raw vegan zucchini arugula salad recipe is simple and extremely nourishing. It has a refreshing taste. Plus, you’ll feel great after eating it! Read below for health benefits associated with this recipe.

zucchini arugula salad raw vegan  

Zucchini Arugula Salad (raw & vegan)

  This salad is both refreshing and simple. It tastes great and is also loaded with vitamins and minerals.. The zucchini and arugula will have you feeling great!   Total Time: 10 mins   Servings: 2 salads  


  • food spiralizer (unless using premade zucchini noodles. these are available in some stores.)




  • 1 large zucchini (peeled)
  • 2 cups arugula (chopped)
  • 1 bell pepper (chopped)



  • 1/3 cup olive oil
  • 1/4 cup apple cider vinegar (or other vinegar)
  • 1/2 tsp salt
  • 1/2 tsp pepper



  • several olives or pickled vegetables
  • 1/2 cup raw vegan cheese sauce (see notes)




  • Spiralize zucchini with spiralizer. 
  • Add zucchini noodles to a bowl with arugula and bell pepper.
  • Mix Dressing ingredients in a separate bowl (taste & adjust ratios if desired)
  • Pour dressing over salad and add optional ingredients.
  • Stir, and Enjoy! 🙂




  • Though this recipe is already great as is, if you’d like to make it into a heftier meal, the raw vegan cheese sauce goes well on this salad. I usually have some cheese sauce on hand from my other recipes. Just use about a 1/2 cup and mix it in with the salad.  (click here for cheese sauce recipe.)




Spiralized zucchini


Zucchinis are loaded with nutrients. Many of which help to support optimal health in a variety of ways.  Some of the most common health benefits are listed below.



  • Adrenaline and Thyroid Balance: Zucchini is high in manganese. Manganese nourishes the thyroid gland.
  • Asthma: High vitamin C levels in zucchini help with asthma conditions.
  • Heart Health: Zucchini is high in fiber, riboflavin, and folate. It is low in fat, sodium, and cholesterol. All of these contribute to a healthy heart!
  • Diabetes: Non-starchy foods such as zucchini help control diabetes. The fiber in this vegetable delays glucose absorption. It also helps to prevent type 2 diabetes.
  • Stronger Bones: The vitamin K and folate found in zucchini contribute to bone health. Vitamin K also strengthens blood cells. Magnesium is another nutrient in zucchini which helps build strong bones and teeth!
  • Weight Loss: Zucchini fills you up fast and keeps you feeling full longer.
  • Lowering Cholesterol: The fiber in zucchini also decreases absorption of unhealthy cholesterol. It specifically lowers the LDL cholesterol (‘bad’ cholesterol) in blood.
  • Eye Health: Zucchinis are rich in zeaxanthin and lutein. These antioxidants promote eye health because they prevent macular degeneration.

There are many other healthful properties in zucchinis. Some of which may not even have been discovered yet. Above are just a few of the main benefits I’ve found. However, there are surely many more for you to learn about. Feel free to comment on what you find as well!



Arugula in my garden Arugula growing in my garden.

The dark leafy green plant arugula is also powerful. It is loaded with many health benefits.

One of these particular benefts pertains to bone health:

“Arugula is rich in vitamin K (beneficial to bones). A 2003 study published in the American Journal of Clinical Nutrition [2] reinforces that vitamin K plays a critical role in promoting bone health and bone formation. An increase in the intake of vitamin K slows the degradation of neural pathways owing to age.

Arugula’s combinative effects of low oxalate levels (allowing more minerals into the system) and the presence of so many minerals in the plant itself make it a strong support system for healthy bones. People with osteoporosis can see improvements. Arugula can be used as a preventative step as well, ensuring bone health and strength before age/activity-based effects of bone degeneration become serious.”

Meenakshi Nagdeve

Arugula also helps support the cardiovascular system:

“Arugula also contains plant nitrates that produce nitric oxide and nourish the endothelium (inner lining) of blood vessels. “

– Janelle Ringer

There are several other benefits to arugula also. These are just a couple main benefits.



Zucchini Arugula Salad

In addition to the arugula and zucchini in this salad, the bell pepper in this raw vegan recipe also has numerous nutritive qualities:

“Bell peppers health benefits [include the following:] Maintaining eye health, boosting immune system, and providing nourishment for fetus. Also, supporting weight loss, supporting digestive health and helping fight inflammation. [Additional] benefits include fighting cancer and supporting the nervous system. [Bell pepper] also slows down the aging process, supports respiratory health, and ensures proper blood flow.”

Michael Jessimy, Nutritionist Consultant

This salad is so revitalizing! It tastes refreshing, and you’ll feel amazing because of how all these nutritive ingredients affect your body! 



I hope you enjoy this raw vegan zucchini arugula salad! It is refreshing and extremely nutritious!!

zucchini arugula salad raw vegan

Although I eat this is my main course, this easy recipe can also be a healthy appetizer. It helps stimulate our digestive enzymes. This kick-starts our digestive process. Read more about easily digestible foods below: 

“From a clinical nutrition standpoint and knowing what we know about the mechanisms necessary for optimal digestion, it makes sense to consume the more easily digestible foods first because as we eat we turn on our digestive enzymes, bile production, and stomach acid which aid with breaking down our food and absorbing nutrients. Turning on our system first, would help with the digestion of more complex foods such as protein… it may be easier for some to consume the greens prior.”

– Cristina Hoyt

P.S. Don’t forget to give this a try this with some raw vegan cheese sauce on top! Also, please comment below your experience with this recipe!

Buen Provecho! (Puerto Rico’s way of saying “Bon Appétit”) 🙂


[Original article I wrote on my website]

For more information on why I went R.A.W. feel free to check out my other article.

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IG: @space6irl


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