Green bean and cherry tomato salad
This Green Bean and Cherry Tomato Salad combines crunchy green beans, sweet cherry tomatoes, and a nutty seed blend, all dressed in a simple olive oil vinaigrette. It's perfect for a light meal or as a vibrant side dish.
Cook time 5 min
Prep time 10 min
Ingredients:
1/3 cup green beans1.50 cups cherry tomatoes
1 onion
1/3 cup sunflower seeds
1 tbsp sesame seeds
2 tbsp fresh parsley
1/3 cup olive oil
2 tbsp vinegar
2 tsp mustard
2 garlic cloves
Welcome to a refreshing and nutritious recipe for Green Bean and Cherry Tomato Salad. This dish is vibrant in color, bursting with flavors, and packed with nutrients. It's perfect for a light lunch, side dish, or even a picnic. Let's dive into how to make this delightful salad with a mix of crunchy green beans, juicy cherry tomatoes, and flavorful seeds, all dressed in a simple yet delicious olive oil vinaigrette.
Instructions:
- Rinse the green beans under cold water.
- Trim the ends off the beans and cut them into 1-inch pieces.
- Bring a pot of water to a boil. Add a pinch of salt.
- Blanch the green beans in boiling water for 2-3 minutes until they are bright green and tender-crisp.
- Drain the beans and immediately transfer them to a bowl of ice water to stop the cooking process. Once cooled, drain them well and set aside.
- Wash the cherry tomatoes and halve them. If they are large, you may quarter them instead.
- Peel and finely chop the onion.
- Mince or finely chop the garlic cloves.
- In a small bowl, whisk together the olive oil, vinegar, mustard, and minced garlic until well combined.
- In a large mixing bowl, combine the blanched green beans, halved cherry tomatoes, chopped onion, sunflower seeds, and sesame seeds.
- Pour the dressing over the salad.
- Chop the fresh parsley finely.
- Sprinkle the chopped parsley over the salad.
- Gently toss all the ingredients together until everything is well coated with the dressing.
- Transfer the salad to a serving dish or plates.
- Enjoy immediately, or cover and refrigerate for up to an hour to let the flavors meld together.
Congratulations! You’ve successfully made a delightful Green Bean and Cherry Tomato Salad. With its bright flavors and crunchy textures, it’s sure to be a hit at your next meal. Enjoy this healthy and tasty dish and feel free to experiment with additional herbs or toppings to make it your own.
Green bean and cherry tomato salad FAQ:
Green beans should be blanched for 2-3 minutes until they are bright green and tender-crisp. They should still have a slight snap when bitten into. Be sure to immediately transfer them to ice water to stop the cooking process.
Cherry tomatoes should be halved for standard sizes. If the tomatoes are particularly large, you may choose to quarter them instead for better bite-sized pieces.
The salad can be covered and refrigerated for up to an hour to allow the flavors to meld. For best freshness, it's ideal to consume it soon after preparing.
Yes, you can substitute olive oil with other oils like avocado oil or sunflower oil, but this may alter the flavor slightly. Choose an oil that you enjoy.
If you need a substitute for sunflower seeds, you can use pumpkin seeds or chopped nuts like almonds or walnuts. Ensure that any substitutions align with dietary preferences.
Tips:
- Blanch the green beans in boiling water for 2-3 minutes to maintain their crispness and vibrant color. Immediately transfer them to an ice bath to stop the cooking process.
- Toast the sunflower seeds and sesame seeds lightly in a dry skillet to enhance their flavor and add a bit of crunch to the salad.
- Use a high-quality extra virgin olive oil for the dressing to get the best flavor.
- Mix the dressing ingredients thoroughly before adding to the salad to ensure the mustard and vinegar are well combined with the oil.
- Let the salad sit for about 10 minutes after mixing so the flavors can meld together before serving.
Nutrition per serving
4 ServingsCalories 130kcal
Protein 4.61g
Carbohydrates 11g
Fiber 3.88g
Sugar 4.45g
Fat 30g
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