Recipe description
June 22, 2026
Raw vegetable salad with yogurt mustard dressing
Vibrant raw vegetable salad with yogurt-mustard dressing for digestion support
Digestive Support
Gut Friendly
Protein Rich
86%
General Gut Health Match
This score is based on all ingredients included in the food recipe and provides a match score for the general population which is not personalized to your personal profile or gut microbiome test.
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Alignment with Your Personal Profile
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Overall
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We found the following allergens in the recipe ingredients: milk, peanut, celery, sesame, lupin, shellfish, mustard, sulfites, tree_nut
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We found the following intolerances in the recipe ingredients: lactose, histamine
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from a variety of raw vegetables.
- Yogurt in dressing provides live cultures and protein.
- Colorful ingredients offer polyphenols and plant diversity for gut health.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Raw vegetables
1
piece
Yoghurt
0.5
cup
Mustard
1
teaspoon
Oil, olive
2
tablespoon
Lemon juice
1
teaspoon
Salt
0.5
teaspoon
Black pepper
0.25
teaspoon
Instructions
1
Chop the raw vegetables into bite-sized pieces.
2
In a bowl, combine the yoghurt, mustard, olive oil, salt, pepper, and the juice from the lemon.
3
Whisk the dressing until well combined.
4
Toss the chopped raw vegetables with the dressing until evenly coated.
5
Serve the salad immediately, or chill in the refrigerator for 15 minutes before serving.
More Recipes For Your Gut
Nutrition
360 kcal
Calories
16 g
Protein
36 g
Carbohydrates
9 g
Fiber
6 g
Sugar
14 g
Fat
4 g
Saturated fat
0.8 g
Salt
FAQ
Is this salad vegetarian and gluten-free?
Yes. It's vegetarian by default and gluten-free if you use gluten-free mustard and yogurt that doesn’t contain gluten ingredients; check labels.
What vegetables work well in this raw salad?
Carrots, cucumbers, bell peppers, radishes, tomatoes, cabbage, broccoli florets, celery, and thinly sliced zucchini or sprouts.
Can I prepare this in advance and store it?
Yes. Wash and cut the vegetables ahead and store them in airtight containers; keep the yogurt dressing separate and dress just before serving. Best within 1–2 days.
How can I make the dressing dairy-free or lighter?
Use a plant-based yogurt (almond, soy, or coconut) and a dairy-free mustard. For a lighter dressing, use less yogurt or thin with water or lemon juice.
How can I add protein to the salad?
Top with boiled eggs, grilled chicken, tuna, tofu or tempeh, chickpeas, or a sprinkle of nuts/seeds.
Is the salad spicy or kid-friendly because of the mustard?
The mustard adds tang but is usually mild. You can reduce the amount or use a milder mustard to suit kids.
How can I adjust for more fiber or bigger portions?
Choose high-fiber vegetables and add seeds or sprouts. Increase the veggie portion and pair with a protein for satiety.
What pairs well with this salad to make a full meal?
Pair with a protein source like fish, chicken, beans, or a whole-grain side for a balanced meal.
Are there common allergens in this salad?
Yogurt contains milk. If you have a dairy allergy or lactose intolerance, use a plant-based yogurt. Mustard can also be an allergen for some people.
How can I vary the flavor with seasonal produce?
Swap in seasonal vegetables, add fresh herbs, lemon juice or olive oil, and a handful of seeds or sprouts for extra texture.
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