Green bean salad with orange and mint
Refreshing Green Bean Salad with Orange & Mint – A vibrant mix of crisp green beans, juicy oranges, and aromatic mint, tossed with sweet red onions, crunchy almonds, and a tangy vinaigrette made with olive oil, vinegar, and brown sugar. Perfect for light lunches or as a refreshing side dish.
- 29 Mar 2024
- Cook time 10 min
- Prep time 20 min
- 8 Servings
- 8 Ingredients
Indulge in the refreshing flavors of our Green Bean Salad with Orange and Mint - a simple, yet delicious dish that combines crisp green beans, juicy oranges, and aromatic mint. This salad is not only easy to prepare but also perfect for a light lunch or as a vibrant side dish for any meal. Packed with nutrients and bursting with fresh flavors, it’s a delightful way to incorporate more vegetables into your diet.
Ingredients:
Instructions:
- Bring a large pot of salted water to a boil.
- Add the green beans and cook for about 3-4 minutes until they are tender but still crisp.
- Drain immediately and transfer the beans to a bowl of ice water to stop the cooking process. This will help maintain their vibrant color and crispness.
- Once cooled, drain the beans thoroughly and set aside.
- Carefully peel the oranges, removing all the white pith.
- Slice the oranges into segments, reserving any juice that collects during the process.
- In a small bowl, whisk together the olive oil, vinegar, and brown sugar until well combined.
- Add any reserved orange juice to the dressing for extra flavor.
- Heat a small skillet over medium heat and add a small drizzle of olive oil.
- Add the thinly sliced red onions and sauté them until they become soft and slightly caramelized, about 5-7 minutes.
- Remove from heat and let them cool slightly.
- In a large mixing bowl, combine the blanched green beans, orange segments, sautéed onions, and chopped spearmint.
- Pour the dressing over the salad and toss gently to coat all the ingredients evenly.
- In a dry skillet over medium heat, add the almonds and toast them for 3-5 minutes, stirring frequently, until they are golden brown and fragrant.
- Remove from heat and let them cool slightly.
- Just before serving, sprinkle the toasted almonds over the top of the salad.
- Serve immediately or chill in the refrigerator for about 30 minutes for the flavors to meld together.
Tips:
- Blanch the green beans in boiling water for 2-3 minutes and then immediately transfer them to an ice bath. This will help retain their bright green color and crisp texture.
- Use freshly squeezed orange juice for a more vibrant and natural flavor in the salad.
- Toast the almonds briefly in a dry skillet to enhance their flavor and add a wonderful crunch to the salad.
- Slice the red onions thinly and soak them in water for about 10 minutes to mellow their sharpness if desired.
- Chop the mint just before adding it to the salad to keep its vibrant color and fresh aroma.
This Green Bean Salad with Orange and Mint is a delightful blend of textures and flavors, perfect for a refreshing side dish or a light meal. By following these simple tips, you can elevate the dish's taste and presentation, making it a staple in your culinary repertoire. Enjoy the crisp green beans, sweet oranges, and the minty freshness in every bite.
| Nutrition Facts | |
|---|---|
| Serving Size | 210 grams |
| Energy | |
| Calories 100kcal | 4% |
| Protein | |
| Protein 3.88g | 3% |
| Carbohydrates | |
| Carbohydrates 18g | 5% |
| Fiber 6g | 14% |
| Sugar 11g | 11% |
| Fat | |
| Fat 10g | 12% |
| Saturated 1.32g | 4% |
| Cholesterol 0.00mg | - |
| Vitamins | |
| Vitamin A 44ug | 5% |
| Choline 27mg | 5% |
| Vitamin B1 0.16mg | 13% |
| Vitamin B2 0.20mg | 16% |
| Vitamin B3 1.18mg | 7% |
| Vitamin B6 0.24mg | 14% |
| Vitamin B9 60ug | 15% |
| Vitamin B12 0.00ug | 0% |
| Vitamin C 36mg | 41% |
| Vitamin E 1.82mg | 12% |
| Vitamin K 50ug | 41% |
| Minerals | |
| Calcium, Ca 80mg | 6% |
| Copper, Cu 0.17mg | 0% |
| Iron, Fe 1.51mg | 14% |
| Magnesium, Mg 50mg | 12% |
| Phosphorus, P 90mg | 7% |
| Potassium, K 450mg | 13% |
| Selenium, Se 1.29ug | 2% |
| Sodium, Na 8mg | 1% |
| Zinc, Zn 0.53mg | 5% |
| Water | |
| Water 170g | - |
| * 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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