Green bean and lentil salad
Try our refreshing Green Bean and Lentil Salad! Made with crisp green beans, protein-packed lentils, and a zesty mustard vinaigrette, this easy-to-make dish is perfect for a healthy lunch or side. Ready in minutes!
- 03 Jun 2024
- Cook time 5 min
- Prep time 5 min
- 6 Servings
- 7 Ingredients
Green bean and lentil salad is a nutritious and delicious dish that combines the crisp texture of green beans with the hearty goodness of lentils. This recipe is not only simple to make, but it's also packed with protein and fiber, making it a perfect option for a healthy meal.
Ingredients:
Instructions:
- Bring a pot of water to a boil over medium-high heat.
- Add a pinch of salt to the boiling water, then add the trimmed and cut green beans.
- Cook the green beans for about 4-5 minutes, until they are tender-crisp.
- Drain the green beans and immediately transfer them to a bowl of ice water to stop the cooking process and to retain their bright green color. Drain again after a few minutes and set aside.
- In a small bowl, whisk together the olive oil, vinegar, mustard, and minced garlic until well combined.
- Season the dressing with salt and pepper to taste.
- In a large bowl, combine the cooked and cooled green beans, drained lentils, and finely chopped onion.
- Pour the prepared dressing over the salad ingredients.
- Gently toss everything together until the green beans, lentils, and onion are evenly coated with the dressing.
- Adjust seasoning with additional salt and pepper if needed.
- For the best flavor, allow the salad to chill in the refrigerator for about 30 minutes before serving to let the flavors meld together.
- Serve cold or at room temperature. Enjoy your Green Bean and Lentil Salad as a side dish or a light main!
Tips:
- Ensure that the green beans are cooked to the right level of tenderness - they should be crisp but not too hard or too soft.
- For a more intense flavor, let the salad sit in the refrigerator for an hour before serving. This allows the flavors to meld together.
- Customize the salad by adding your favorite herbs, like parsley or cilantro, for extra freshness.
- Consider using a variety of mustard or vinegar to change the flavor profile. Dijon mustard or balsamic vinegar can add unique twists.
- If you have the time, cook your own lentils instead of using canned to control the texture and salt content.
In just a few simple steps, you can prepare a delightful green bean and lentil salad that's both nutritious and tasty. This versatile recipe can be enjoyed on its own or as a side dish, making it a great addition to any meal. Enjoy the fresh flavors and health benefits of this easy-to-make salad!
| Nutrition Facts | |
|---|---|
| Serving Size | 130 grams |
| Energy | |
| Calories 100kcal | 4% |
| Protein | |
| Protein 7g | 5% |
| Carbohydrates | |
| Carbohydrates 18g | 5% |
| Fiber 7g | 18% |
| Sugar 3.56g | 4% |
| Fat | |
| Fat 4.88g | 6% |
| Saturated 0.70g | 2% |
| Cholesterol 0.00mg | - |
| Vitamins | |
| Vitamin A 13ug | 1% |
| Choline 30mg | 5% |
| Vitamin B1 0.16mg | 13% |
| Vitamin B2 0.10mg | 7% |
| Vitamin B3 1.02mg | 6% |
| Vitamin B6 0.21mg | 12% |
| Vitamin B9 140ug | 34% |
| Vitamin B12 0.00ug | 0% |
| Vitamin C 7mg | 8% |
| Vitamin E 0.24mg | 2% |
| Vitamin K 18ug | 15% |
| Minerals | |
| Calcium, Ca 33mg | 2% |
| Copper, Cu 0.20mg | 0% |
| Iron, Fe 2.71mg | 25% |
| Magnesium, Mg 36mg | 9% |
| Phosphorus, P 140mg | 11% |
| Potassium, K 370mg | 11% |
| Selenium, Se 2.48ug | 5% |
| Sodium, Na 13mg | 1% |
| Zinc, Zn 0.99mg | 9% |
| Water | |
| Water 100g | - |
| * 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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