Watermelon, feta and butterbean salad with tamari toasted pumpkin seeds
This is one of those meals that tastes so summery and light but is also satisfying and delivers a lot nutritionally too.
Watermelon helps with hydration thanks to its naturally high water content. Butter beans provide fibre and plant protein to help keep you satisfied, while feta contributes calcium and protein. Fresh herbs don't just add flavour, they're packed with polyphenols, compounds that help support overall health.
I love tamari toasted pumpkin seeds; great for any salad topping and packed with magnesium.
THE SECRET INGREDIENT: Electrolytes
Watermelon contributes potassium, olives and feta provide sodium, butter beans add magnesium and potassium and pumpkin seeds are naturally rich in magnesium. Together, they make this a refreshing, electrolyte-rich salad that's ideal after a warm day, a long walk or, in my case, a sea swim!
Serves: 2 as a generous bowlful. As part of a mixed spread it can serve more.
Prep and cook time: 10 minutes
Ingredients
½ x 700g jar Bold Bean Co Queen Butter Beans, drained (around 250g drained weight), or use another cooked jarred or tinned bean of choice
250g watermelon, cut into bite-sized chunks
100g feta, crumbled
2 large tomatoes, cut into wedges
½ cucumber, cut into chunks
40g watercress, any larger tougher stalks removed
Small handful flat-leaf parsley, finely chopped
Small handful mint leaves, roughly chopped
Small handful dill, chopped
Small handful basil leaves, torn
2 tbsp fresh chives, snipped
A few black pitted olives, optional
A little freshly grated lemon zest to serve, optional
For the dressing:
2 tablespoon extra virgin olive oil
1 tablespoon lemon juice
Sea salt
Plenty of freshly ground black pepper
Tamari pumpkin seeds:
2 tbsp pumpkin seeds
1 tsp tamari (gluten-free soy)
Method:
Begin by making the pumpkin seeds. Heat a small dry frying pan over a medium heat and toast the pumpkin seeds for 2-3 minutes, shaking the pan regularly until they begin to pop and smell a bit nutty. Add the tamari and stir quickly and continuously until the liquid has evaporated and the seeds are lightly coated. Tip quickly onto a plate and allow to cool.
Meanwhile, whisk together the olive oil, lemon juice, a little salt and plenty of black pepper.
In a large bowl, combine the butter beans, watermelon, tomatoes, cucumber, olives (if using) and most of the herbs. Crumble in the feta, add the watercress and pour over the dressing and gently toss everything together.
Serve scattered with the remaining herbs and the tamari pumpkin seeds. Add a little lemon zest if using.
Notes:
This salad is perfect for preparing a little in advance. Mix together the beans, watermelon, tomatoes, cucumber, olives, herbs (except the basil) and dressing, then refrigerate. Just before serving, gently fold through the basil and watercress so they stay fresh, vibrant and full of flavour. Finish with the feta and tamari-toasted pumpkin seeds.
This is great with any creamy white bean such as butterbeans or cannellini, or use cooked green or brown Puy style lentils instead.
