White Bean Salad with Grilled Zucchini, Quinoa and Feta

This vibrant white bean salad is a fast and easy way to load up on vegetarian protein, whether you’re serving it as a main or a side dish. Grilled garlicky zucchini, red quinoa, creamy feta, Kalamata olives, and cherry tomatoes come together in a simple lemon-olive oil dressing for a Mediterranean zucchini salad that’s as colourful as it is satisfying. It’s quick to make, perfect for meal prep, and just as delicious warm as it is cold straight from the fridge. A true medley of colours, textures, and bold Mediterranean flavours in every bite.

White Beans

For this healthy summer salad recipe, any firm white beans are suitable. Living in Spain, I’ve used a type called “Alubias,” which is the standard type. So, depending on your region, pick up your favourite white bean, Cannellini, Lima, Navy, Great Northern, etc.; both canned and homemade are suitable. Even a lovely chickpea could do the trick here if it has a nicely firm and bouncy texture.

If you are searching for something fulfilling and meat-free, this Zucchini and bean salad is a great choice! The tender beans and quinoa provide all the protein you’ll need to fuel you throughout the day.

Grilled Zucchini

Zucchini, or courgette, is a quintessential Mediterranean vegetable, especially when grilled with garlic and olive oil. Due to its high water content and mild flavour, it’s essential to enhance zucchini with aromatics like thyme, garlic, and a generous pinch of salt. When cooking, aim for a brief, high-heat sauté to achieve a slight char while maintaining firmness and avoiding sogginess.

Red Quinoa

This trendy grain from South America became popular in the Western world not too long ago. However, in Peru and Bolivia, the Incas used this grain long before the Spanish arrived, for example, to thicken soups or stews and for spiritual rituals.

While white quinoa is the most commonly available variety, it also comes in red and black varieties. Red and black quinoa have a nuttier flavour and firmer texture than white quinoa. They also retain their shape better after cooking, making them ideal for salads. However, red and black quinoa take slightly longer to cook than white quinoa. Therefore, using a mix of quinoa colours can be challenging due to varying cooking times. Red or black quinoa is recommended for this protein-rich salad to provide a delightful crunch and vibrant colour.

*If you want to learn more about its health benefits, check this link!

Lime and Olive Oil Dressing

No vinegar is used in this dressing; a simple squeeze of lime is all we’ll need to kick things up a notch. Lime can be considered healthier than vinegar in some contexts due to its higher content of vitamins and antioxidants. Here’s a breakdown:

• Vitamin C: Lime is rich in vitamin C, an essential antioxidant that supports the immune system, promotes skin health, and helps absorb iron.
• Natural sweetness: Lime offers a mild sweetness compared to vinegar’s sharpness, reducing the need for added sugars in recipes.
• Less acidity: Lime juice is generally less acidic than vinegar, making it gentler on the digestive system for those sensitive to high acidity levels.