Bean and tomato salad
This bean and tomato salad features blanched green beans tossed with juicy tomatoes and fresh parsley, dressed in a zesty olive oil and lemon mixture. It's a nourishing, vibrant dish perfect for light lunches or as a side.
Cook time 5 min
Prep time 10 min
Ingredients:
1/3 cup green beans1/4 cup olive oil
2 tbsp lemon zest
2 tsp mustard
2 garlic cloves
4 tomatoes
1/2 cup fresh parsley
Bean and tomato salad is a refreshing and nutritious dish that combines the vibrant flavors of fresh vegetables with a zesty dressing. This simple yet delicious recipe is perfect for a light lunch or as a side dish to complement your main course. Packed with vitamins and minerals, it's an excellent way to enjoy healthy eating without compromising on taste.
Instructions:
- Start by trimming the ends of the green beans, then cut them into bite-sized pieces.
- Bring a pot of water to a boil and add a pinch of salt.
- Blanch the green beans in the boiling water for about 2-3 minutes until they are tender-crisp.
- Immediately transfer the green beans to a bowl of ice water to stop the cooking process and retain their vibrant color. Once cooled, drain them well and set aside.
- In a small bowl, whisk together the olive oil, lemon zest, and mustard.
- Mince the garlic cloves finely and add them to the dressing mixture.
- Add a pinch of salt and pepper to taste, and whisk everything together until well combined.
- Wash and dice the tomatoes into bite-sized pieces.
- Wash and finely chop the fresh parsley.
- In a large mixing bowl, combine the blanched green beans, diced tomatoes, and chopped parsley.
- Pour the prepared dressing over the vegetables and toss everything together gently to coat the ingredients evenly.
- Taste and adjust the seasoning with more salt or pepper if needed.
- Transfer the salad to a serving dish and garnish with additional fresh parsley if desired.
- Serve immediately, or cover and refrigerate for up to an hour before serving to allow the flavors to meld.
This bean and tomato salad is a vibrant and healthy dish that you can easily prepare with minimal effort. By following the tips provided, you can customize the salad to suit your personal preferences and make it even more delightful. Enjoy this wholesome and tasty salad as a perfect accompaniment to your meals or as a stand-alone dish for a quick and satisfying option.
Bean and tomato salad FAQ:
Blanch the green beans for about 2-3 minutes in boiling water until they are tender-crisp. This quick cooking will help retain their vibrant color and crisp texture.
This recipe specifically calls for fresh green beans for their texture and taste. If using canned beans, be sure to rinse and drain them, but know that the texture will differ significantly from fresh.
If you don't have mustard, you can substitute it with a similar tangy ingredient such as mayonnaise or even a dash of vinegar, knowing it will change the flavor profile slightly.
Store leftovers in an airtight container in the refrigerator for up to a day. It’s best served fresh, as the vegetables may become soggy over time.
For best flavor, use ripe, juicy tomatoes such as Roma or vine-ripened tomatoes. They provide a nice balance of sweetness and acidity, enhancing the salad's overall taste.
Cooking Tips:
- For an extra burst of flavor, consider adding a handful of chopped fresh basil or mint.
- To enhance the texture and flavor, lightly toast the green beans by blanching them in boiling water for 2-3 minutes before cooling them in an ice bath.
- If you prefer a bit of crunch, add some toasted nuts like almonds or pine nuts to the salad.
- Feel free to experiment with different types of mustard, such as Dijon or whole grain, to suit your taste.
- Make sure to use ripe, juicy tomatoes to maximize the flavor of the salad.
Nutrition Facts
4 ServingsCalories 36kcal
Protein 1.92g
Carbohydrates 7g
Fiber 2.47g
Sugar 4.15g
Fat 16g
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