Vegetable Crunch

Bright, refreshing, and packed with texture, Vegetable Crunch is the ultimate quick-and-easy recipe for a vibrant, healthy side dish or light snack. Featuring a medley of crisp carrots, cucumbers, sweet red bell peppers, juicy cherry tomatoes, and tender baby corn, this colorful dish is as stunning as it is nutritious. Tossed in a zesty olive oil and lemon juice dressing, then topped with toasted sesame seeds and fresh parsley, every bite bursts with flavor and satisfying crunch. Ready in just 20 minutes with minimal cooking, this recipe is perfect for busy weeknights or summer gatherings. Serve it chilled for an extra-refreshing treat that’s sure to impress! Keywords: vegetable crunch recipe, healthy vegetable salad, quick summer side dish, crunchy vegetable medley.

Nutriscore Rating: 78/100

Prep Time:15 mins

Cook Time:5 mins

Total Time:20 mins

Servings: 4

Ingredients

• 2 medium Carrot
• 1 medium Cucumber
• 1 medium Bell pepper (red)
• 1 cup Cherry tomatoes
• 1 cup Baby corn
• 2 tablespoons Olive oil
• 1 tablespoon Lemon juice
• 0.5 teaspoon Salt
• 0.25 teaspoon Black pepper
• 1 tablespoon Sesame seeds
• 2 tablespoons Fresh parsley

Directions

Step 1

Wash all vegetables thoroughly under running water and pat them dry with a clean towel.

Step 2

Peel the carrots and slice them into thin sticks about 3 inches long.

Step 3

Cut the cucumber into similar-sized sticks, leaving the skin on for added crunch.

Step 4

Remove the core and seeds from the bell pepper, then slice it into thin strips.

Step 5

Halve the cherry tomatoes and set them aside.

Step 6

Blanch the baby corn: Boil water in a small pot, add the baby corn, and cook for 2 minutes. Transfer to an ice-water bath to stop the cooking. Cut the baby corn into 2-inch pieces.

Step 7

In a large mixing bowl, combine the olive oil, lemon juice, salt, and black pepper. Whisk well to make the dressing.

Step 8

Add the prepared vegetables to the bowl and toss gently to coat them evenly with the dressing.

Step 9

Heat a small dry skillet over medium heat and toast the sesame seeds for 1-2 minutes until golden and fragrant. Remove from heat.

Step 10

Sprinkle the toasted sesame seeds and chopped parsley over the dressed vegetables.

Step 11

Serve immediately or refrigerate for up to 2 hours to enjoy a refreshing cold crunch.

Nutrition Facts

Serving size	(695.5g)

Amount per serving	% Daily Value*
Calories	458.8

Total Fat 34.5g	0%
Saturated Fat 5.3g	0%
Polyunsaturated Fat 4.8g
Cholesterol 0mg	0%
Sodium 1284.2mg	0%
Total Carbohydrate 35.2g	0%
Dietary Fiber 11.2g	0%
Total Sugars 18.3g
Protein 7.4g	0%

Vitamin D 0IU	0%
Calcium 115.0mg	0%
Iron 3.3mg	0%
Potassium 1368.4mg	0%

*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: 64.6%

Protein: 6.2%

Carbs: 29.3%