Entry

Charred Octopus & Butter Bean Salad

Name: Charred Octopus & Butter Bean Salad
Prep time: 40 min
Total time: 40 min
Yield: 4 servings
Cuisine: Greece
Ingredients: 500 g cooked octopus tentacles; 400 g cooked butter beans, rinsed; 40 ml extra virgin olive oil; 20 ml lemon juice, plus zest of 1 lemon; 2 g dried oregano; 30 g flat-leaf parsley, torn; 1 small red onion, shaved and rinsed

Lean marine protein with slow-release fibre, dressed in lemon and oregano oil.

40 min 4 servings 71 kcal per serving

Ingredients

500 gcooked octopus tentacles
400 gcooked butter beans, rinsed
40 mlextra virgin olive oil
20 mllemon juice, plus zest of 1 lemon
2 gdried oregano
30 gflat-leaf parsley, torn
1 smallred onion, shaved and rinsed

Method

01
Pat the octopus completely dry and brush with a little of the olive oil so it chars rather than steams.
02
Sear on a screaming-hot griddle for 2 minutes per side until lacquered and lightly blistered.
03
Whisk the remaining oil with lemon juice, zest and oregano into a loose, glossy dressing.
04
Warm the butter beans gently for 3 minutes, then fold through half the dressing while still warm.
05
Slice the octopus on the bias, arrange over the beans with shaved onion and parsley.
06
Spoon over the remaining dressing and rest 5 minutes before serving at room temperature.

Why this dish works

Charred Octopus & Butter Bean Salad is built for 4 servings and lands at roughly 71 kcal per plate, with 26g protein, 21g carbohydrate and 11g fat across the recipe. It comes together in about 40 minutes using 7 whole-food ingredients — led by cooked octopus tentacles, cooked butter beans, rinsed, extra virgin olive oil — so nothing here relies on packaged sauces, refined sugar or ultra-processed shortcuts. That balance is what keeps it a realistic weeknight option rather than a weekend project.

The entry sits inside our Greece collection and carries the High-Protein, Gluten-Free, Low-Glycemic, Anti-Inflammatory, Blood Pressure tags, so it slots straight into the Smart Recipe Finder when you filter by dietary focus or allergens. Scale the portions in the recipe drawer and the ingredient quantities and macros recalculate together; sync it to your shopping list and the pantry tracker subtracts what you already own before the list is generated.

Cooking and storing it well

Read the method through once before you start — the 6 steps are written in the order a working kitchen would run them, with prep that can overlap grouped together. Hands-free cook mode reads each step aloud and runs the timers, so your phone can stay on the counter. Season at the end rather than the beginning: salt, acid and good olive oil do more for the finished plate when they are adjusted against the cooked dish. Leftovers keep well chilled for two to three days in a sealed container; bring anything dressed or herb-heavy back to room temperature before serving so the aromatics come forward again.

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