FRIJE

Instructions

• 1.   👩‍🍳 Preparation steps
  1️⃣ 🥒 Prepare the zucchinis or cucumbers
  Wash the zucchinis then slice them thinly using a mandoline or a sharp knife. The thinner the slices, the easier they will be to digest.
  2️⃣ 🧅 Slice the white onion
  Cut the white onion into thin slices. Quickly rinse them under cold water to soften their flavor and aid digestion.
  3️⃣ 🌿 Prepare the fresh herbs
  Wash the coriander and parsley, dry them, then roughly chop them to preserve their freshness and digestive properties.
  4️⃣ 🥛🍋 Prepare the sweet sauce
  In a bowl, mix the yogurt, lemon juice, olive oil, cumin, salt, and pepper until you get a smooth and light sauce.
  5️⃣ 🥬 Assemble the green base
  Place the green sprouts in a salad bowl, add the zucchinis and white onion.
  6️⃣ 🌀 Season the salad
  Pour the sauce over the vegetables, add the fresh herbs, then gently mix to coat everything without crushing the ingredients.
  7️⃣ ⏳ Digestive rest
  Let the salad rest for 5 minutes at room temperature so the zucchinis naturally soften.
  💡 Tip to facilitate the recipe
  👉 Lightly salt the zucchinis and let them drain for 5 minutes before assembling if they are very firm.
  🔄 Ingredient swap
  👉 Plain yogurt can be replaced with plain plant-based yogurt (almond or soy) for a lactose-free version.
  🔥 "Cooking" tip (no cooking)
  👉 The short marination in the sauce acts as a gentle cooking process: it makes the zucchinis softer and more digestible.

Nutritional information *

Reference

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