Bean and tomato salad
Fresh and vibrant Bean and Tomato Salad recipe featuring crisp green beans, juicy tomatoes, aromatic garlic, and zesty lemon. Tossed with a tangy mustard and olive oil dressing, and garnished with fresh parsley, this easy-to-make salad is perfect for any meal. Ready in minutes and packed with flavor!
- 07 Mar 2025
- Cook time 5 min
- Prep time 10 min
- 4 Servings
- 7 Ingredients
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.
Ingredients:
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.
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.
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.
| Nutrition Facts | |
|---|---|
| Serving Size | 180 grams |
| Energy | |
| Calories 36kcal | 2% |
| Protein | |
| Protein 1.92g | 1% |
| Carbohydrates | |
| Carbohydrates 7g | 2% |
| Fiber 2.47g | 6% |
| Sugar 4.15g | 4% |
| Fat | |
| Fat 16g | 18% |
| Saturated 2.16g | 7% |
| Cholesterol 0.00mg | - |
| Vitamins | |
| Vitamin A 90ug | 10% |
| Choline 13mg | 2% |
| Vitamin B1 0.08mg | 6% |
| Vitamin B2 0.06mg | 4% |
| Vitamin B3 1.03mg | 6% |
| Vitamin B6 0.16mg | 9% |
| Vitamin B9 36ug | 9% |
| Vitamin B12 0.00ug | 0% |
| Vitamin C 30mg | 34% |
| Vitamin E 0.85mg | 6% |
| Vitamin K 140ug | 118% |
| Minerals | |
| Calcium, Ca 36mg | 3% |
| Copper, Cu 0.11mg | 12% |
| Iron, Fe 1.08mg | 10% |
| Magnesium, Mg 24mg | 6% |
| Phosphorus, P 50mg | 4% |
| Potassium, K 400mg | 12% |
| Selenium, Se 1.12ug | 2% |
| Sodium, Na 40mg | 3% |
| Zinc, Zn 0.38mg | 3% |
| Water | |
| Water 150g | - |
| * 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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