Bean and rocket salad
Delight in the fresh flavors of a Bean and Rocket Salad with Green-Olive Dressing! Crisp green beans, peppery arugula, and tangy olives are tossed in a zesty olive oil and mustard dressing. Perfect for a light lunch or side dish.
- 17 Mar 2025
- Cook time 5 min
- Prep time 10 min
- 6 Servings
- 7 Ingredients
Welcome to your guide on crafting a delightful Bean and Rocket Salad with Green-Olive Dressing. This nutritious and vibrant dish combines the crisp freshness of arugula and green beans with the tangy depth of a green-olive dressing. Perfect as a light lunch or a side dish, this salad is a breeze to make and sure to impress.
Ingredients:
Instructions:
- Start by trimming the ends of the green beans.
- Bring a pot of water to a boil. Add a pinch of salt to the water.
- Blanch the green beans in the boiling water for about 3-4 minutes until they are tender yet crisp.
- Drain the green beans and plunge them into an ice bath or rinse under cold water to stop the cooking process. Set aside to drain completely.
- In a blender or food processor, combine the green olives, olive oil, vinegar, and mustard.
- Blend until the mixture is smooth and well combined.
- Taste the dressing and season with salt and pepper as needed. Blend again briefly to mix.
- In a large mixing bowl, place the fresh arugula.
- Add the blanched and cooled green beans.
- Pour the green-olive dressing over the salad ingredients.
- Gently toss the salad to ensure the arugula and green beans are evenly coated with the dressing.
- Adjust seasoning with additional salt and pepper if necessary.
- Serve immediately as a fresh and vibrant side dish.
Tips:
- Blanch the green beans for a crisp texture and vibrant color. Simply boil them for 2-3 minutes, then transfer to ice water to stop the cooking process.
- For a more robust flavor, allow the dressing to marinate with the olives for at least 30 minutes before tossing with the salad.
- Feel free to mix in additional vegetables like cherry tomatoes or red onion for added color and taste.
- If you prefer a bit of crunch, sprinkle some toasted nuts or seeds over the salad before serving.
- Store any leftover dressing in an airtight container in the fridge. It can be used for up to a week on other salads or as a marinade.
And there you have it—a refreshing Bean and Rocket Salad with Green-Olive Dressing. This salad is a perfect balance of flavors, from the crunch of the green beans to the peppery arugula and the savory dressing. Enjoy this dish as a healthy meal on its own or as a stunning side to complement your favorite entrees.
| Nutrition Facts | |
|---|---|
| Serving Size | 90 grams |
| Energy | |
| Calories 40kcal | 2% |
| Protein | |
| Protein 1.40g | 1% |
| Carbohydrates | |
| Carbohydrates 4.62g | 1% |
| Fiber 1.72g | 5% |
| Sugar 1.65g | 2% |
| Fat | |
| Fat 12g | 15% |
| Saturated 1.88g | 6% |
| Cholesterol 0.00mg | - |
| Vitamins | |
| Vitamin A 36ug | 4% |
| Choline 11mg | 2% |
| Vitamin B1 0.04mg | 4% |
| Vitamin B2 0.06mg | 4% |
| Vitamin B3 0.35mg | 2% |
| Vitamin B6 0.07mg | 4% |
| Vitamin B9 30ug | 7% |
| Vitamin B12 0.00ug | 0% |
| Vitamin C 7mg | 8% |
| Vitamin E 0.55mg | 4% |
| Vitamin K 36ug | 29% |
| Minerals | |
| Calcium, Ca 60mg | 5% |
| Copper, Cu 0.09mg | 10% |
| Iron, Fe 1.89mg | 17% |
| Magnesium, Mg 20mg | 5% |
| Phosphorus, P 27mg | 2% |
| Potassium, K 150mg | 4% |
| Selenium, Se 1.31ug | 2% |
| Sodium, Na 180mg | 12% |
| Zinc, Zn 0.23mg | 2% |
| Water | |
| Water 70g | - |
| * Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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