Marinated Navy Beans and Zucchini

Marinated Navy Beans and Zucchini Recipe - Vegetarian Food

Preparation time: 15 minutes | Servings: 4 |

Vegetarian diet

Introduction

Marinated Navy Beans and Zucchini is a refreshing and flavorful dish that is perfect for a light lunch or as a side dish for a summer barbecue. The combination of creamy yogurt, fresh herbs, and crunchy vegetables creates a delicious and satisfying meal.

History

This recipe is a modern twist on traditional bean salads, incorporating fresh zucchini and a tangy yogurt dressing. It is a versatile dish that can be customized with different herbs and vegetables to suit your taste preferences.

Ingredients

0.5 cup plain low-fat yogurt or soy yogurt
0.25 cup mayonnaise or soy mayonnaise
0.25 cup snipped fresh dill
0.25 cup chopped fresh parsley
1 tbsp chopped fresh tarragon (optional)
2 tbsp fresh lemon juice or more to taste
2 (15 oz (425 g)) cans navy or other white beans, rinsed and drained
1 to 2 dill pickles, quartered lengthwise and thinly sliced (1 cup)
1 medium zucchini, halved lengthwise and thinly sliced
1 small red bell pepper, finely diced
1 scallion, thinly sliced
dark green lettuce leaves for serving (optional)

How to prepare

In a large bowl, combine yogurt, mayonnaise, dill, parsley, and tarragon (if using) with lemon juice until thoroughly blended.
Add beans, pickle, zucchini, bell pepper, and scallion to the mixture and gently toss.
Season with salt and freshly ground pepper.
Serve over lettuce leaves or cover and refrigerate for up to 1 hour.

Variations

Add diced tomatoes or cucumbers for extra freshness.
Substitute other herbs such as basil or mint for a different flavor profile.
Mix in some cooked quinoa or brown rice for added protein and fiber.

Cooking Tips & Tricks

Be sure to rinse and drain the canned beans thoroughly to remove excess salt and starch.

- For a creamier texture, you can mash some of the beans with a fork before adding them to the salad.

- Adjust the amount of lemon juice to suit your taste – some people prefer a more tangy flavor, while others may prefer a milder dressing.

Serving Suggestions

Serve the Marinated Navy Beans and Zucchini on a bed of dark lettuce leaves for a light and refreshing meal. It can also be served as a side dish with grilled chicken or fish.

Cooking Techniques

This recipe requires minimal cooking – simply mix the ingredients together in a bowl and let the flavors marinate for a few minutes before serving. It is a quick and easy dish that is perfect for busy weeknights.

Ingredient Substitutions

If you don't have soy mayonnaise, you can use regular mayonnaise or Greek yogurt as a substitute. You can also use other types of beans such as cannellini or garbanzo beans in place of navy beans.

Make Ahead Tips

This dish can be made ahead of time and stored in the refrigerator for up to 1 day. The flavors will continue to develop as it sits, making it even more delicious the next day.

Presentation Ideas

Garnish the Marinated Navy Beans and Zucchini with additional fresh herbs or a sprinkle of paprika for a pop of color. Serve it in a decorative bowl or on a platter for a beautiful presentation.

Pairing Recommendations

This dish pairs well with grilled meats, seafood, or tofu. It can also be served alongside a fresh green salad or crusty bread for a complete meal.

Storage and Reheating Instructions

Store any leftovers in an airtight container in the refrigerator for up to 2 days. To reheat, simply microwave the dish for a few minutes until warmed through, or enjoy it cold straight from the fridge.

Nutrition Information

Calories per serving

Calories: 150 per serving

Carbohydrates

Carbohydrates: 25g per serving

Fats

Total Fat: 3g per serving

Saturated Fat: 0.5g per serving

Proteins

Protein: 7g per serving

Vitamins and minerals

This dish is rich in vitamins and minerals, including vitamin C, vitamin K, and potassium from the vegetables and herbs.

Alergens

This recipe contains soy and mayonnaise, which may be allergens for some individuals. Be sure to check for any allergies before serving.

Summary

This dish is a nutritious and balanced meal, providing a good source of protein, carbohydrates, and healthy fats. It is also low in calories and can be a great option for those looking to maintain a healthy diet.

Summary

Marinated Navy Beans and Zucchini is a delicious and nutritious dish that is perfect for a light and refreshing meal. With its creamy yogurt dressing, crunchy vegetables, and fresh herbs, it is sure to be a hit with your family and friends. Enjoy this flavorful salad as a main course or as a side dish at your next gathering.

How did I get this recipe?

The first time I saw this recipe, I was filled with a sense of excitement. It was a warm summer day, and I had decided to attend a cooking class at the local community center. As soon as I walked in, I could smell the delicious aroma of fresh herbs and spices wafting through the air.

The instructor, a kind and knowledgeable woman named Mrs. Johnson, greeted me with a warm smile and handed me a recipe card for Marinated Navy Beans and Zucchini. I had never heard of such a dish before, but I was eager to learn how to make it.

Mrs. Johnson began by explaining the origins of the recipe. She told us that it was a traditional dish from the Mediterranean region, where fresh vegetables and legumes were abundant. The combination of navy beans and zucchini, marinated in a tangy vinaigrette, created a light and refreshing salad that was perfect for hot summer days.

As Mrs. Johnson demonstrated how to prepare the dish, I watched intently, taking in every step and technique she used. She diced the zucchini into small pieces, blanched the navy beans until they were tender, and mixed together a flavorful vinaigrette with olive oil, red wine vinegar, garlic, and herbs.

I followed along as best as I could, trying to recreate Mrs. Johnson's precise movements and measurements. When it came time to taste the finished dish, I was amazed at how delicious it was. The combination of flavors and textures was unlike anything I had ever tried before.

From that day on, Marinated Navy Beans and Zucchini became a staple in my cooking repertoire. I would make it for family gatherings, potlucks, and dinner parties, always receiving rave reviews from everyone who tried it.

Over the years, I have adapted the recipe to suit my own tastes and preferences. I have added extra herbs and spices, experimented with different types of beans and vegetables, and even tried marinating the dish for longer periods of time to intensify the flavors.

But no matter how many variations I have made, the basic recipe remains the same. It is a testament to the power of simple, fresh ingredients and the joy of sharing delicious food with loved ones.

As I sit here now, reflecting on the journey that led me to discover Marinated Navy Beans and Zucchini, I am filled with gratitude for all of the people who have influenced my cooking over the years. From Mrs. Johnson's patient guidance to my own experimentation and creativity, each step along the way has shaped me into the cook I am today.

And so, I continue to cook and share this recipe with others, passing on the tradition and flavors that have brought me so much joy. For me, Marinated Navy Beans and Zucchini is more than just a dish – it is a story of discovery, growth, and the love that goes into every meal I prepare.