Green bean and cherry tomato salad
Discover a fresh and vibrant Green Bean and Cherry Tomato Salad perfect for any meal. This easy-to-make recipe combines crisp green beans, juicy cherry tomatoes, and crunchy sunflower and sesame seeds, all tossed with a zesty dressing of olive oil, vinegar, mustard, and garlic. Enhanced with fresh parsley and onions, this salad is as nutritious as it is delicious. Ready in minutes for a healthy, flavorful side dish!
- 09 Mar 2024
- Cook time 5 min
- Prep time 10 min
- 4 Servings
- 10 Ingredients
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.
Ingredients:
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.
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.
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.
| Nutrition Facts | |
|---|---|
| Serving Size | 160 grams |
| Energy | |
| Calories 130kcal | 5% |
| Protein | |
| Protein 4.61g | 3% |
| Carbohydrates | |
| Carbohydrates 11g | 3% |
| Fiber 3.88g | 10% |
| Sugar 4.45g | 4% |
| Fat | |
| Fat 30g | 34% |
| Saturated 3.81g | 13% |
| Cholesterol 0.00mg | - |
| Vitamins | |
| Vitamin A 45ug | 5% |
| Choline 18mg | 3% |
| Vitamin B1 0.10mg | 9% |
| Vitamin B2 0.08mg | 6% |
| Vitamin B3 1.72mg | 11% |
| Vitamin B6 0.25mg | 15% |
| Vitamin B9 60ug | 15% |
| Vitamin B12 0.00ug | 0% |
| Vitamin C 18mg | 19% |
| Vitamin E 3.77mg | 25% |
| Vitamin K 54ug | 46% |
| Minerals | |
| Calcium, Ca 36mg | 3% |
| Copper, Cu 0.35mg | 0% |
| Iron, Fe 1.40mg | 13% |
| Magnesium, Mg 45mg | 11% |
| Phosphorus, P 210mg | 17% |
| Potassium, K 400mg | 12% |
| Selenium, Se 12ug | 22% |
| Sodium, Na 36mg | 2% |
| Zinc, Zn 1.19mg | 11% |
| Water | |
| Water 120g | - |
| * 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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