Mediterranean green bean salad with tomato & feta
Enjoy a fresh and vibrant Mediterranean Green Bean Salad with tangy tomatoes, creamy feta cheese, and a hint of black pepper, all tossed in a light olive oil dressing. Perfect for a healthy and delicious meal!
- 04 Jun 2024
- Cook time 10 min
- Prep time 5 min
- 4 Servings
- 5 Ingredients
{'text': 'Mediterranean Green Bean Salad with Tomato & Feta is a refreshing and healthy dish perfect for any occasion. Combining the crispness of fresh green beans with the juicy burst of tomatoes and the creamy texture of feta cheese, this salad offers a delightful mix of flavors and textures. This recipe is simple to prepare and makes for a great side dish or even a light main course.'}
Ingredients:
Instructions:
- Wash the green beans thoroughly under cold water.
- Trim off the ends of the beans and cut them into bite-sized pieces.
- Bring a large pot of water to a boil.
- Add a pinch of salt to the boiling water.
- Add the green beans to the boiling water and cook for about 3-5 minutes, or until they are tender but still slightly crisp.
- Drain the green beans and immediately transfer them to a bowl of ice water to stop the cooking process and preserve their bright green color.
- After a few minutes, drain the beans again and pat them dry with a clean kitchen towel or paper towels.
- Rinse the tomatoes under cold water.
- Cut each tomato into bite-sized chunks or slices, depending on your preference.
- If you prefer, you can remove the seeds for a less watery salad.
- In a large salad bowl, combine the cooked and cooled green beans with the chopped tomatoes.
- Crumble the feta cheese over the top of the vegetables.
- Drizzle the salad with the olive oil.
- Sprinkle the black pepper evenly over the salad.
- Gently toss all the ingredients together until they are well combined and evenly coated with the olive oil and pepper.
- Taste and adjust seasoning if necessary (you can add a pinch of salt if desired, but remember that feta cheese is typically quite salty).
- Serve the salad immediately as a fresh and vibrant side dish.
- It pairs beautifully with grilled meats, fish, or as part of a larger Mediterranean spread.
- If there are any leftovers, store them in an airtight container in the refrigerator for up to 2 days. Note that the tomatoes may release some juices over time, so the salad is best enjoyed fresh.
Tips:
- For added flavor, blanch the green beans in salted water and then immediately transfer them to ice water to retain their bright green color and crisp texture.
- Use ripe, juicy tomatoes for the best flavor. Cherry or grape tomatoes can be an excellent alternative for a sweeter taste.
- Crumble the feta cheese gently with your hands instead of cutting it to achieve a more rustic look.
- Feel free to add a splash of lemon juice or balsamic vinegar for a tangy twist.
- Serve the salad chilled or at room temperature for the best taste experience.
{'text': 'Mediterranean Green Bean Salad with Tomato & Feta is a vibrant and nutritious dish that can be prepared in no time. Its harmonious blend of vegetables and cheese, paired with a touch of olive oil and black pepper, makes for an undeniably delicious salad. Give this recipe a try to enjoy the taste of the Mediterranean right at home.'}
| Nutrition Facts | |
|---|---|
| Serving Size | 380 grams |
| Energy | |
| Calories 150kcal | 6% |
| Protein | |
| Protein 8g | 5% |
| Carbohydrates | |
| Carbohydrates 18g | 5% |
| Fiber 5g | 14% |
| Sugar 10g | 10% |
| Fat | |
| Fat 10g | 12% |
| Saturated 4.33g | 14% |
| Cholesterol 24mg | - |
| Vitamins | |
| Vitamin A 180ug | 20% |
| Choline 33mg | 6% |
| Vitamin B1 0.21mg | 17% |
| Vitamin B2 0.37mg | 28% |
| Vitamin B3 2.46mg | 15% |
| Vitamin B6 0.44mg | 26% |
| Vitamin B9 77ug | 19% |
| Vitamin B12 0.48ug | 20% |
| Vitamin C 45mg | 52% |
| Vitamin E 1.84mg | 12% |
| Vitamin K 54ug | 46% |
| Minerals | |
| Calcium, Ca 200mg | 15% |
| Copper, Cu 0.23mg | 0% |
| Iron, Fe 1.74mg | 16% |
| Magnesium, Mg 54mg | 13% |
| Phosphorus, P 190mg | 15% |
| Potassium, K 830mg | 24% |
| Selenium, Se 4.69ug | 9% |
| Sodium, Na 340mg | 23% |
| Zinc, Zn 1.46mg | 13% |
| Water | |
| Water 340g | - |
| * 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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