Zucchini Noodle Salad with Beans, Feta, and Lemon
Posted: 09/05/2018
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This healthy and easy to make zucchini noodle salad is hearty enough to serve as a vegetarian meal, but it can also serve as a flavorful side salad that everyone will love.
Recipe Overview
Why you’ll love it: Fresh and flavorful, it’s the perfect summer side dish!
How long it takes: 15 minutes
Equipment you’ll need: spiralizer or knife
Servings: 6
Zucchini is everywhere right now and I am loving it!
We have a farmstand just up the road from us and they have the best and most reasonably priced produce. I drove up there to see what they had and of course, I found zucchini! (Side note, their zucchini is always 3 for $1 which is just amazing!). I grabbed two zucchini and a summer squash, along with a bag of peaches, a huge cabbage, three bell peppers (also three for a dollar), an acorn squash, and a spaghetti squash.
All of that beautiful produce inspired me to create this recipe that very same day.
It also served as my lunch which is an added bonus of not only this salad but my job in general.
About this zucchini noodle salad
I like to use both summer squash and zucchini because I think the two colors are pretty in this salad. You could definitely use two zucchini if that’s what you have, or two summer squash. Same goes for this yummy grilled vegetable salad.
I add cannellini beans and feta cheese for protein and flavor. This salad is certainly hearty enough to be a meal, but it also makes a great side salad or addition to a picnic or barbecue.
Tip: Don’t have cannellini beans? Try great northern beans, chickpeas, or shelled edamame.
I keep the flavors in this salad bright and lively with zesty herbs, tomatoes, and freshly squeezed lemon juice. I use lots of mint and parsley for a combination reminiscent of one of my favorite salads, tabbouleh. Dill would also be fantastic in this salad, or a touch of basil. You can definitely have fun with it and create your own combination.
What to do if you Don’t have a Spiralizer
I realize that not everyone has a spiralizer. If you don’t have a spiralizer, you could also use a vegetable peeler and shave the zucchini into ribbons. Or you could grate it using large holes on a grater, or slice it thinly using a mandoline. You could also use a sharp knife and cut it into thin strips. Lots of ways to enjoy this zucchini noodle salad without actually making zucchini noodles.
Another note about spiralizing – if you are using a spiralizer, it has the tendency to make verrrrry long noodles. These can be a little tricky to eat, so grab a kitchen scissors and snip them to a more manageable length before tossing this salad together.
Did you make this? Be sure to leave a review below and tag me @rachelcooksblog on Facebook, Instagram, or Pinterest!
servings
This healthy and easy to make zucchini noodle salad is hearty enough to serve as a vegetarian meal, but it can also serve as a flavorful side salad that everyone will love.
Ingredients
- 2 medium to large zucchini, spiralized to a spaghetti-like size
- 1 cup grape tomatoes, halved
- 1 can (15 ounces) cannellini beans, rinsed and drained
- 1/2 cup crumbled feta
- 1/2 cup minced fresh parsley
- 3 tablespoons freshly squeezed lemon juice
- 2 tablespoons minced fresh mint
- 2 tablespoons extra virgin olive oil
- 1/2 teaspoon salt, more to taste
- 1/2 teaspoon red pepper flakes, more or less to taste
Instructions
- Place zucchini noodles in a large bowl. Add halved grape tomatoes, beans, feta, parsley, lemon juice, mint, olive oil, salt, and red pepper flakes.
- Toss to combine.
- Taste and add more salt or red pepper flakes as desired. Serve immediately or store in covered container in fridge.
Notes
- If you don’t have a spiralizer, you could also use a vegetable peeler and shave the zucchini into ribbons. Or you could grate it using large holes on a grater, or slice it thinly using a mandoline. You could also use a sharp knife and cut it into thin strips
Nutrition Information
Calories: 178kcal, Carbohydrates: 20g, Protein: 8g, Fat: 8g, Saturated Fat: 2g, Polyunsaturated Fat: 1g, Monounsaturated Fat: 4g, Cholesterol: 11mg, Sodium: 353mg, Potassium: 618mg, Fiber: 5g, Sugar: 3g, Vitamin A: 932IU, Vitamin C: 25mg, Calcium: 140mg, Iron: 3mg
This website provides approximate nutrition information for convenience and as a courtesy only. Nutrition data is gathered primarily from the USDA Food Composition Database, whenever available, or otherwise other online calculators.
Zeina Daher says
Hello Rachel,I will try the zoodle salad, but I was a little confused about nutrition details. The details are per 1g serving of the salad?
I am doing the IF diet and pay attention to intake calories #. Thank you in advance for your reply.
Rachel Gurk says
Thank you for bringing that to my attention! I corrected and updated the nutrition information, but it is still only an estimate as it depends on brands you use, size of zucchini, etc. I hope this helps!
Maria Dem says
Can this recipe be baked?
Rachel Gurk says
Probably! I haven’t tried it, but I don’t see why it wouldn’t work.
Carol says
Love this combination. Since I didn’t have mint, I substituted oregano. Thanks for a great recipe.
Rachel Gurk says
Oh I bet oregano was tasty in this! Thanks for taking the time to come back and leave a comment – I’m so glad you liked this recipe!
Nikki Gladd says
What a beautiful salad! I still haven’t bought a spiralizer — you’re convincing me!
denise says
looks fantastic!
Rachel Gurk says
Thanks Denise!