Super, Substantial, Savory Summer Salad


  • 1/4 cup canned white beans, drained and rinsed
  • 3 oz seitan (about 1/3 cup)
  • 1 cup zucchini and yellow summer squash, diced
  • 1/2 cup fresh tomato, diced
  • 1-2 tablespoons salad dressing (pick your favorite)
  • Optional: Salt & pepper, to taste


  • Mix all of the ingredients together in a bowl.
  • Season with salt and pepper as you like.
  • Eat.
  • Seriously.  (This recipe doesn’t get much simpler.)

There are a few different preparation and/or storage options you can employ if you’d like:

  • You can put all of the ingredients in the microwave, cook for 1-2 minutes, and eat the dish warm.  (This is especially nice if you have some difficult digesting raw veggies, and/or if you want to eat this meal in cooler fall/winter months.)
  • Conversely, you can refrigerate the dish, and eat it cold if you’d like a nice summer meal.
  • You can also pack the dish in a cooler, and have it as a lovely picnic meal.
  • You can also change all of the different components of the recipe to make an infinite number of new meals from this base structure; see “The Bottom Line” (near the end of this post) for specific ideas.

Makes 1 serving.

Nutritional information per serving (quite approximate; it will all vary depending on the specific veggies, protein source, and salad dressing you choose; but here are some ballpark numbers): 275 calories, 10 g fat, 25 g carbohydrate, 5 g fiber, 10 g sugar, 25 g protein.

The ratings:
Mental Cost (ingredient availability): Easy-peasy low
Financial Cost (ingredient cost): Super-duper low
Emotional Cost (cooking skill level): Blissfully low
Time Cost (recipe preparation): Quickie low
Life Cost (clean up time/effort): One-dish-wonder low
Worth It? (rate from 1-5): A solid 4.5

The Bottom Line: Will I make this recipe again?

This weekend was a pretty hectic one.  On Friday I spent eight hours in the car, then on Saturday and Sunday I bought a bike, volunteered for the local 3-Day event, helped a friend re-write a resume, took two yoga classes, participated in a cake decorating class…. I was go-go-go, so I needed a recipe that could be made very quickly, and that was healthy, and that I could take with me on my various trips and travels – I want to still eat well, even when I’m on the move.

And, since it’s summer-time here, lots of ‘typical’ produce items are abundant.  (Yellow squash, green zucchini, tomatoes, corn, green beans, peppers, eggplants, cucumbers…)  In fact, I have several different friends who are becoming slightly overrun with some of their garden bounty, and have been asking me for recipe ideas for their excess food yields.  So I created this meal with those folks in mind, too.

What can I say, I like to help.  ;)

This recipe is very flexible; so if you don’t have (or don’t like) squash and zucchini, use cucumbers or peppers instead.  If you prefer corn to beans, that’s also a nice option.  (Or you could use chickpeas in place of the white beans, if you like those better.)  Any salad dressing will work – use the flavor that you like best, and/or that compliments the veggies you choose.  (My favorite salad dressings include tahini/tomato, roasted red pepper, green goddess, buttermilk ranch, and balsamic vinaigrette – and all of these dressings work well with this meal.)  And as always, if you are a meat-eater, you can use chicken in place of seitan.  Or, if you are a vegetarian and prefer tofu as your protein source, you can use that in place of the seitan, too.

We’re all about choices here over at Savory Sundays.  We’re casual, friendly, flexible…..and hopefully we make some tasty, healthy food, too.  :)


About Stef

A "serious" gal who is trying to remember to lighten up and smile.
This entry was posted in beans, casserole, chickpeas, postaweek2011, seitan, summer squash, tomatoes, vegetables, vegetarian, zucchini and tagged , , , , , , , , , . Bookmark the permalink.

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