Salad with Grilled Zucchini, Edamame & Roast Beef
Charred zucchini straight off a grill pan, piled with edamame, sliced roast beef, and crumbled feta over mixed greens. The dressing takes 30 seconds: olive oil, vinegar, and a half teaspoon of yellow mustard whisked together.
41g of protein from three different sources, 14g of fiber, and the whole plate is done in 15 minutes. Most of that time is the zucchini on the grill while you prep everything else.
Charred zucchini straight off a grill pan, piled with edamame, sliced roast beef, and crumbled feta over mixed greens. The dressing takes 30 seconds: olive oil, vinegar, and a half teaspoon of yellow mustard whisked together.
41g of protein from three different sources, 14g of fiber, and the whole plate is done in 15 minutes. Most of that time is the zucchini on the grill while you prep everything else.
Ingredients
- zucchini 1
- olive oil 1.5 tablespoon
- edamame 3 ounces
- vinegar 1 tablespoon
- yellow mustard 0.5 teaspoon
- mixed salad 1 handful
- roast beef 4 slices
- feta cheese, crumbled 2 ounces
- bread, whole wheat 2 slices
Method
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Slice the zucchini. In a bowl, toss the zucchini slices with half of the oil and season with pepper and salt to taste.
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Preheat a grill pan and grill the zucchini slices for 4 minutes on each side.
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Meanwhile, rinse the edamame beans in a colander with water and let them drain thoroughly.
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Make a dressing using the other half of the oil, vinegar and mustard.
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Arrange the lettuce, edamame beans, zucchini slices and roast beef on a plate. Crumble the feta cheese over the top.
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Drizzle the dressing over the salad. Season with pepper and salt to taste and serve with the (toasted) bread.
The yellow mustard is doing more than adding flavor. It acts as an emulsifier, binding the oil and vinegar into a stable dressing that clings to the greens instead of sliding off. Skip it and the dressing separates on the plate within a minute.
Behind this recipe
Can my body use all 41g of protein from one meal?
The idea that your body caps out at 30g per meal is one of the most repeated claims in fitness. Research on per-meal protein found that the ceiling is significantly higher than 30g. Your body keeps processing protein well beyond that number. The rate varies depending on the source, but the total gets used. This salad's 41g from roast beef, edamame, and feta gives your body three different sources to work with.
Read the full evidence reviewDoes grilling with olive oil damage the oil?
Olive oil is more heat-stable than most people assume. Research on cooking with olive oil found that its beneficial compounds largely survive standard cooking temperatures, including grill-pan heat. This recipe splits the oil between grilling and a raw dressing, so both uses keep the good stuff intact.
Read the full evidence reviewWhere does the 14g of fiber come from?
Three sources. Edamame delivers the biggest share, whole wheat bread adds bran fiber, and the mixed greens contribute the rest. Research on dietary fiber and body composition found that higher fiber intake from whole food sources is associated with better fat loss outcomes. This meal's 14g comes from real food, not supplements.
Read the full evidence review
