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Courgette, roasted tomato and grains salad

Updated: May 23, 2023

This courgette salad is simple and quick, but packs a flavour punch with roasted tomatoes, fragrant basil and tangy feta. Grains are full of nutrients and high in protein, and cooking the tomatoes increases their lycopene levels, a super powerful anti-oxidant which plays a role in preventing heart disease and other chronic illnesses. This salad makes a properly decent lunch, or a lovely light dinner. It was also the biggest hit at my first workshop, Summer Salads - The Beanpod Way.

Serves 2


1tbsp rapeseed oil

200g tomatoes

1tsp balsamic vinegar

1 garlic clove, left unpeeled

2 courgettes

Handful fresh basil leaves

2 red chillies

1 x 250g pre-cooked grains pouch

1 lemon

2 tbsp extra virgin olive oil

½ tsp dijon mustard

100g feta cheese


  1. Pre-heat the oven to 180°C. Halve the cherry tomatoes, pop the rapeseed oil into a roasting tin dish and add the tomatoes, balsamic vinegar and garlic clove. Season with salt and pepper and pop into the oven for 15 mins.

  2. While the tomatoes are roasting, peel the courgettes into ribbons and place into a large salad bowl.

  3. Add the grains to the bowl with the courgettes.

  4. Tear the basil leaves roughly with your hands and add them to the bowl.

  5. Finely chop the red chillies and add them to the bowl with the courgettes, grains and basil.

  6. Make the dressing by squeezing the lemon into a bowl, then add the mustard and whisk together. Drizzle the oil in slowly, whisking all the time to help emulsify the lemon juice and oil together.

  7. Take the tomatoes out of the oven, peel the garlic clove and mince into the dressing, mix well.

  8. Dress the salad, place the tomatoes over the top with their juices, crumble in the feta, serve and eat!


Mustard, milk, wheat, barley


This salad is best eaten straight away as the courgette will release some water and get soggy the longer it is left uneaten. It is a nice side dish to a fillet of salmon or sea bass, or a lovely accompaniment for a summer BBQ. You can leave out the feta to make this dish vegan or a vegan cheese can be used instead. Any leftover feta cheese is really nice in a frittata, whipped into a dip with some yoghurt or kefir, lemon zest and herbs or of course in a classic Greek salad!


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