Nutrient Packed Green Bean Salad Recipe
I’m going to show you a recipe for green bean salad that you can make at home!
Green Bean Salad Information
Health and Nutritional Information:
Green beans salad is a healthy dish that offers several nutritional benefits. It is low in calories and fat, making it suitable for weight management. Green beans are a good source of fiber, vitamins (such as vitamin C and vitamin K), and minerals (such as potassium and folate). They also contain antioxidants that support overall health.
Green beans salad can be enjoyed as a side dish or a light main course. It pairs well with grilled chicken or fish for a well-balanced meal. It is also a great option for vegetarians and vegans as a standalone dish.
The main ingredient in green beans salad is fresh green beans. Other common ingredients include cherry tomatoes, red onions, feta cheese, lemon juice, olive oil, and various herbs and seasonings for added flavor.
History and Cultural Background:
Green beans have been cultivated for centuries and are native to Central and South America. They are now widely consumed around the world and feature prominently in many cuisines. Green beans salads have become popular in modern cuisine for their fresh and vibrant flavors.
Homemade Tips and Equipment:
To make a delicious green beans salad, blanch the green beans briefly in boiling water and then cool them in ice water to retain their vibrant color and crisp texture. Use a sharp knife or a vegetable peeler to thinly slice the red onions for a milder flavor. A mixing bowl, a colander, and a serving dish are the basic equipment needed to prepare and serve the salad.
Matching with Food and Beverages:
Green beans salad pairs well with a variety of foods and beverages. It complements grilled meats, seafood, and roasted vegetables. As for beverages, it pairs nicely with light white wines, such as Sauvignon Blanc or Pinot Grigio, or refreshing non-alcoholic options like sparkling water with a squeeze of lemon.
Shall we get started?
Take your time and follow along!
Green Bean Salad Recipe and Tips
- 1 pound green beans, trimmed
- 1 cup cherry tomatoes, halved
- 1/4 cup red onion, thinly sliced
- 2 tablespoons feta cheese, crumbled
- 2 tablespoons fresh lemon juice
- 2 tablespoons extra-virgin olive oil
- Salt and pepper to taste
- Optional: Fresh herbs like parsley or basil for garnish
- Bring a pot of salted water to a boil. Add the green beans and cook for 2-3 minutes until they are bright green and crisp-tender. Drain the beans and immediately plunge them into a bowl of ice water to stop the cooking process. Drain again and pat dry.
- In a large bowl, combine the blanched green beans, cherry tomatoes, and red onion slices.
- In a small bowl, whisk together the lemon juice, olive oil, salt, and pepper. Pour the dressing over the salad ingredients and toss gently to coat.
- Sprinkle the crumbled feta cheese over the salad and garnish with fresh herbs, if desired.
- Serve the green beans salad chilled or at room temperature.
- To add more flavor to the salad, you can blanch the green beans in salted water or sauté them briefly in a pan with some garlic and olive oil before combining with the other ingredients.
- Feel free to customize the salad by adding other vegetables like bell peppers or cucumber, or even some toasted nuts for added crunch.
- You can make the salad in advance and refrigerate it for a few hours to allow the flavors to meld together.
Enjoy your refreshing and nutritious green beans salad!
Green Bean Salad Calories
The calorie content of a green beans salad can vary depending on the specific ingredients and quantities used. On average, a green beans salad with a dressing made from olive oil and lemon juice would contain approximately 100-150 calories per serving. However, it’s important to note that the calorie content may change based on the additional ingredients, such as nuts, cheese, or other toppings, included in the salad. To get a more accurate calorie count, it is recommended to calculate the calories based on the specific recipe and portion size used.
- The Green Beans Salad is a refreshing and vibrant dish.
- It has a visually appealing combination of green beans, cherry tomatoes, and red onions.
- The salad has a fresh and crisp texture.
- The green beans are cooked to perfection, offering a slight crunch.
- The cherry tomatoes add a burst of juiciness and a hint of sweetness.
- The red onions provide a subtle sharpness and a touch of tanginess.
- The dressing made with lemon juice and olive oil adds a zesty and citrusy flavor.
- The overall taste is well-balanced and light, making it a delightful side dish or a light meal option.
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♥Green Bean Salad Recipe, Enjoy your meal and have a happy day!♥