Green bean and avocado summer salad
This Green Bean and Avocado Summer Salad is a vibrant and nutritious dish perfect for warm weather. Combining whole-wheat pasta, crisp green beans, spinach, creamy avocados, and a medley of dried cranberries, raisins, and almonds, this salad is packed with flavor and texture. Tossed with a tangy apple juice and mustard vinaigrette, it's the ideal refreshing and wholesome meal for any summer day.
- 08 May 2024
- Cook time 23 min
- Prep time 15 min
- 6 Servings
- 17 Ingredients
Refreshing and packed with a variety of flavors and textures, this Green Bean and Avocado Summer Salad is perfect for a light yet filling meal. By combining the crunchiness of fresh green beans and almonds with the creaminess of avocados and the sweetness of dried cranberries and raisins, this recipe will be a hit at any summer gathering.
Ingredients:
Instructions:
- Fill a large pot with water and bring to a boil. Add the whole-wheat pasta and cook according to package instructions until al dente. Drain and set aside to cool.
- While the pasta is cooking, bring another medium pot of water to a boil and add the green beans. Cook for about 3-5 minutes, or until they are tender but still crisp. Drain and immediately transfer them to a bowl of ice water to stop the cooking process. Once cooled, drain well and set aside.
- In a medium saucepan, heat 1 tbsp olive oil over medium heat. Add the finely chopped onion and sauté for about 3-4 minutes until softened. Add the minced garlic and sauté for another 1 minute.
- Pour in the apple juice and bring it to a boil. Let it simmer for about 5 minutes until slightly reduced.
- Remove from heat and whisk in the vinegar, mustard, 3/4 cup olive oil, salt, and black pepper until well combined. Set aside to cool.
- In a large mixing bowl, combine the cooked pasta, green beans, dried cranberries, raisins, and roughly chopped almonds.
- Pour the dressing over the mixture and toss well to ensure everything is thoroughly coated.
- Gently fold in the roughly chopped spinach and diced avocados, being careful not to mash the avocados.
- Transfer the salad to a serving dish and garnish with additional almonds or raisins if desired.
- Serve immediately or refrigerate for up to a few hours to allow the flavors to meld together. Enjoy this refreshing summer salad!
Tips:
- Blanch the green beans for 2-3 minutes in boiling water and then immediately transfer them to ice water to maintain their vibrant color and crispiness.
- For a richer flavor, toast the almonds lightly in a pan before adding them to the salad.
- To prevent the avocados from browning too quickly, cut them just before serving and sprinkle with a little lemon or lime juice.
- Make sure the pasta is cooked al dente as it will continue to absorb the dressing and soften slightly after mixing with the other ingredients.
This Green Bean and Avocado Summer Salad is not only nutritious but also a delightful explosion of flavors. It's an excellent choice for a family meal or a picnic, and it can be easily customized to suit your taste preferences. Enjoy this vibrant and wholesome salad!
| Nutrition Facts | |
|---|---|
| Serving Size | 340 grams |
| Energy | |
| Calories 350kcal | 14% |
| Protein | |
| Protein 8g | 6% |
| Carbohydrates | |
| Carbohydrates 50g | 14% |
| Fiber 11g | 28% |
| Sugar 24g | 24% |
| Fat | |
| Fat 45g | 54% |
| Saturated 6g | 21% |
| Cholesterol 0.00mg | - |
| Vitamins | |
| Vitamin A 80ug | 9% |
| Choline 33mg | 6% |
| Vitamin B1 0.22mg | 18% |
| Vitamin B2 0.38mg | 29% |
| Vitamin B3 3.41mg | 21% |
| Vitamin B6 0.39mg | 23% |
| Vitamin B9 110ug | 27% |
| Vitamin B12 0.00ug | 0% |
| Vitamin C 20mg | 22% |
| Vitamin E 5mg | 35% |
| Vitamin K 130ug | 107% |
| Minerals | |
| Calcium, Ca 100mg | 8% |
| Copper, Cu 0.45mg | 0% |
| Iron, Fe 2.59mg | 24% |
| Magnesium, Mg 110mg | 27% |
| Phosphorus, P 190mg | 16% |
| Potassium, K 850mg | 25% |
| Selenium, Se 16ug | 29% |
| Sodium, Na 260mg | 17% |
| Zinc, Zn 1.63mg | 15% |
| Water | |
| Water 230g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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