Yellow bean salad
Discover a vibrant and flavorful Yellow Bean Salad featuring fresh green beans, spicy serrano peppers, crisp onions, aromatic coriander leaves, and a hint of garlic. Enhanced with creamy coconut milk, zesty lemon juice, crunchy sunflower seeds, and savory tofu, this dish is perfectly seasoned with basil and salt. A wholesome and delightful salad, perfect for a healthy meal or side dish.
- 05 Apr 2024
- Cook time 0 min
- Prep time 10 min
- 4 Servings
- 12 Ingredients
This Yellow Bean Salad is a delightful and nutritious dish, featuring a vibrant mix of green beans, serrano pepper, onions, and tofu. Enhanced with coconut milk, lemon juice, and aromatic spices, it's perfect for a light lunch or a refreshing side. Whether you're looking for a quick meal or a healthy snack, this salad packs a punch of flavor and nutrients.
Ingredients:
Instructions:
- Wash and trim the green beans, then cut them into bite-sized pieces.
- Finely chop the serrano pepper (remove seeds for less heat if desired).
- Peel and finely slice the onions.
- Roughly chop the coriander leaves.
- Mince the garlic clove.
- Cut the tofu into small cubes.
- Bring a pot of salted water to a boil.
- Add the green beans and blanch them for about 3-4 minutes until they are tender-crisp.
- Drain and immediately transfer them into a bowl of ice water to stop the cooking process. This helps to retain their bright green color. Drain again after they are cooled.
- Heat the vegetable oil in a large skillet over medium heat.
- Add the onions and cook until they become soft and translucent, about 5 minutes.
- Add the garlic and serrano pepper and sauté for another minute until fragrant.
- In a small bowl, whisk together the coconut milk, lemon juice, dried basil, and salt.
- Add the blanched green beans to the skillet with the onions, garlic, and pepper. Toss to combine and let them heat through for 1-2 minutes.
- Add the tofu cubes and stir gently to avoid breaking the tofu.
- Pour the dressing over the mixture and stir well to ensure everything is evenly coated.
- Toast the sunflower seeds lightly in a dry skillet over medium heat for about 2-3 minutes, stirring frequently until they are golden brown.
- Sprinkle the toasted sunflower seeds and chopped coriander leaves over the salad before serving.
- Transfer the salad to a serving dish.
- Serve warm or at room temperature as a light meal or side dish.
Tips:
- Blanch the green beans for a slightly crunchy texture.
- Adjust the amount of serrano pepper based on your heat preference.
- Use fresh coriander leaves for a more intense flavor.
- Roast the sunflower seeds lightly for added crunch and a nutty flavor.
- Marinate the tofu beforehand for extra depth of taste.
Enjoy your delicious and healthy Yellow Bean Salad, a perfect blend of fresh and savory ingredients. Whether served as a side or a main dish, this salad is sure to become a favorite in your culinary repertoire. Bon appétit!
| Nutrition Facts | |
|---|---|
| Serving Size | 260 grams |
| Energy | |
| Calories 270kcal | 11% |
| Protein | |
| Protein 11g | 7% |
| Carbohydrates | |
| Carbohydrates 13g | 4% |
| Fiber 4.41g | 12% |
| Sugar 6g | 7% |
| Fat | |
| Fat 24g | 29% |
| Saturated 14g | 46% |
| Cholesterol 0.00mg | - |
| Vitamins | |
| Vitamin A 22ug | 2% |
| Choline 45mg | 8% |
| Vitamin B1 0.13mg | 11% |
| Vitamin B2 0.12mg | 9% |
| Vitamin B3 1.92mg | 12% |
| Vitamin B6 0.26mg | 15% |
| Vitamin B9 90ug | 23% |
| Vitamin B12 0.00ug | 0% |
| Vitamin C 14mg | 16% |
| Vitamin E 2.23mg | 15% |
| Vitamin K 30ug | 25% |
| Minerals | |
| Calcium, Ca 150mg | 12% |
| Copper, Cu 0.49mg | 0% |
| Iron, Fe 3.11mg | 28% |
| Magnesium, Mg 77mg | 18% |
| Phosphorus, P 260mg | 21% |
| Potassium, K 520mg | 15% |
| Selenium, Se 18ug | 33% |
| Sodium, Na 460mg | 30% |
| Zinc, Zn 1.60mg | 15% |
| Water | |
| Water 210g | - |
| * 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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