Introduction to Green Bean Salad with Cherry Tomato Feta
If you’re looking for a refreshing side dish that brightens up any meal, you’ll absolutely love this Green Bean Salad with Cherry Tomato Feta. This vibrant salad combines freshly blanched green beans and juicy cherry tomatoes, all topped with creamy feta and a zesty dressing. It’s not just pleasing to the eye; it's packed with flavor and nutrients too!
Why you’ll love this salad:
- Simple Ingredients: With just a handful of fresh ingredients, this salad is as straightforward to prepare as it is delicious. You can grab everything at your local farmers' market or grocery store.
- Perfect for Any Occasion: Whether you’re hosting a summer barbecue or looking for a quick weekday side dish, this salad fits the bill. It's light yet filling, making it ideal for family gatherings or meal prep.
- Nutritional Benefits: Green beans are low in calories but high in vitamins and fiber, while feta adds a punch of protein. According to the USDA, a cup of green beans contains about 2 grams of protein and tons of essential vitamins like A and C.
Ready to whip up this delightful dish? Let’s get started!
Ingredients for Green Bean Salad with Cherry Tomato Feta
Creating a vibrant Green Bean Salad with Cherry Tomato Feta is all about using fresh, quality ingredients that bring out the best flavors. Here’s what you’ll need to get started:
Fresh ingredients you’ll need
- Green Beans: 1 lb (500g), trimmed for a crisp bite.
- Cherry Tomatoes: 350g (12oz), halved to add sweetness and color.
- Red Onion: ½, finely sliced for a zesty crunch.
- Feta Cheese: 120g (4oz), crumbled for that creamy, tangy flavor.
Dressing components
- Lemon Juice: 2 tbsp, which can be swapped with white wine vinegar if you prefer.
- Extra Virgin Olive Oil: 6 tbsp, a staple for a rich, smooth dressing.
- Dijon Mustard: 1 ½ teaspoon for a bit of bite.
- Garlic Clove: 1, minced for aromatic depth.
- Salt and Black Pepper: To taste, ensuring that all the flavors pop nicely.
For an excellent guide on the benefits of using fresh produce, check out articles from sources like the USDA or Healthline. Happy cooking!
Step-by-step Preparation for Green Bean Salad with Cherry Tomato Feta
Creating a delightful Green Bean Salad with Cherry Tomato Feta is an enjoyable culinary journey. This refreshing dish is perfect as a side for any meal or even as a light lunch. Let’s break down the preparation process into easy-to-follow steps.
Prep your ingredients
Before diving into cooking, it’s essential to prep your ingredients. Gather the following:
- 1 lb green beans, trimmed
- 350g cherry tomatoes, halved
- ½ red onion, finely sliced
- 120g feta cheese, crumbled
Chop, slice, and arrange everything neatly on your countertop. This way, when the cooking begins, you won’t have to scramble around looking for something. It's amazing how a little organization can make the process smoother.
Make the salad dressing
Next, it’s time to whip up the dressing that will elevate your salad. Mix the following ingredients in a jar:
- 2 tablespoon lemon juice (or white vinegar for a different spin)
- 6 tablespoon extra virgin olive oil, adjusting to your taste preferences
- 1 ½ teaspoon Dijon mustard
- 1 minced garlic clove
- ½ teaspoon salt
- ¼ teaspoon black pepper
Secure the lid and shake vigorously until well combined. This quick dressing adds a zesty brightness to the Green Bean Salad with Cherry Tomato Feta and can be made ahead of time—refrigerate it for up to 2 days.
Cook the green beans
Bring a large pot of salted water to a boil. Once boiling, add the trimmed green beans. Cook for about 2-3 minutes until they're tender but still crisp. You want that nice crunch, so be careful not to overdo it! After cooking, drain the beans and rinse them under cold water to halt the cooking process. This step also helps maintain their vibrant green color. Pat them dry with a clean kitchen towel.
Assemble the salad
Now for the fun part—assembling your salad! In a large bowl, combine the cooked green beans with the halved cherry tomatoes and finely sliced red onion. Drizzle in the flavorful dressing you made earlier. Toss everything gently but thoroughly, ensuring that every bite is packed with flavor. Just before serving, sprinkle the crumbled feta on top for that creamy texture that complements the crunchy vegetables perfectly.
Serve and enjoy!
Your Green Bean Salad with Cherry Tomato Feta is now ready to dazzle! Serve it immediately for the freshest taste, or refrigerate (without the dressing) for up to 3-4 days if you're preparing in advance. The beauty of this salad is that it holds its flavor well, making it perfect for meal prep.
So, gather your friends, set the table, and enjoy every bite of this colorful creation. Your salads will never be the same again!
Variations on Green Bean Salad with Cherry Tomato Feta
Elevate your Green Bean Salad with Cherry Tomato Feta by adding unique twists that cater to your taste preferences!
Add some crunch with nuts
Incorporating nuts can bring a delicious crunch to your salad. Consider adding toasted almonds or walnuts for a delightful texture. A handful of pine nuts can also enhance the dish’s flavor profile and offer a gourmet touch. Not only do these nuts provide a satisfying bite, but they are also packed with healthy fats and protein, making your salad even more nutritious.
Spice it up with herbs
Herbs are a fantastic way to infuse fresh flavor into your Green Bean Salad with Cherry Tomato Feta. Try adding chopped fresh basil or parsley for a bright, aromatic depth. Even a sprinkle of dill can complement the feta beautifully. If you’re feeling adventurous, a dash of mint can add a surprising twist that’s sure to impress your guests! For more herbs that pair well, explore options like chives, thyme, or even arugula for a peppery kick.
By experimenting with these variations, you can create a personalized salad that suits any occasion!
Cooking Tips and Notes for Green Bean Salad with Cherry Tomato Feta
How to Ensure Perfectly Cooked Beans
Getting the texture of your green beans just right is key to a delicious Green Bean Salad with Cherry Tomato Feta. Here are some handy tips:
- Blanching Technique: Bring plenty of salted water to a rolling boil before adding the trimmed green beans. This helps to keep their vibrant color and crisp texture.
- Timing is Everything: Cook the beans for about 2-3 minutes. The goal is to achieve tenderness without losing their crunch.
- Ice Bath Success: After draining, immediately plunge the beans into ice water. This halts the cooking process, locking in freshness and color.
- Taste Test: Don’t hesitate to nibble on a bean! A slight crunch means they’re ready to shine in your salad.
With these tips, your Green Bean Salad with Cherry Tomato Feta is bound to impress! For more on cooking vegetables perfectly, check out Serious Eats’ vegetable guide.
Serving Suggestions for Green Bean Salad with Cherry Tomato Feta
Best Pairings for Your Salad
Elevate your Green Bean Salad with Cherry Tomato Feta by pairing it with various delicious options! This vibrant salad works beautifully alongside grilled chicken or turkey bacon, adding a savory touch. Consider serving it with roast beef or a light lemon-herb quinoa for extra fiber and protein.
If you’re hosting a gathering, it complements hearty dishes like baked chicken or vegetarian wraps splendidly. For a refreshing drink, why not whip up a tasty mint lemonade or a sparkling cranberry spritzer? You can check out these recipes for some inspiration: Mint Lemonade Recipe and Sparkling Cranberry Spritzer.
Enjoy exploring these pairings that enhance every bite of your delightful salad!
Time Breakdown for Green Bean Salad with Cherry Tomato Feta
Preparation time
Get ready in just 15 minutes by gathering your ingredients and prepping the vegetables! A quick trim of those green beans, a slice of red onion, and the halving of cherry tomatoes will set you up for success.
Cooking time
Your cooking time is around 5 minutes. Simply boil the green beans for 2-3 minutes until they’re tender but still crisp. This quick cooking enhances their vibrant color and preserves that fresh crunch.
Total time
In just 20 minutes, you can enjoy this delicious and healthy Green Bean Salad with Cherry Tomato Feta. Perfect for a busy weeknight or as a colorful addition to your next gathering!
Thinking about adding a little something extra? Don’t hesitate to blend in your favorite herbs or swap the feta with a non-dairy alternative for a unique twist. For more tips on creating fresh salads, check out Love & Lemons.
Nutritional Facts for Green Bean Salad with Cherry Tomato Feta
Calories
This delightful Green Bean Salad with Cherry Tomato Feta packs in approximately 166 calories per serving, making it a light yet satisfying choice for your meal.
Protein
You’ll find about 3.94 grams of protein, thanks to the addition of feta cheese and green beans, providing a touch of nourishment while keeping it fresh.
Sodium
With 338.3 mg of sodium per serving, this salad is relatively low in salt, making it a heart-healthy option. For those watching their sodium intake, consider reducing the added salt in the dressing.
A Complete Delight
This salad isn't just pleasing to the palate; it also offers a vibrant mix of nutrients. Green beans are rich in vitamins A and C, while cherry tomatoes add a juicy sweetness and antioxidants. Toss in the crumbled feta, and you've got a dreamy balance of creamy and crunchy textures. Want to delve deeper into the health benefits of these ingredients? Check out this guide on the nutritional benefits of salads.
For those of you aiming to impress at your next gathering, this salad serves beautifully as both a primary or secondary side dish. Whether you’re entertaining guests or meal-prepping for the week ahead, the Green Bean Salad with Cherry Tomato Feta is a fantastic, nutritious choice.
If you have any further questions or need tips on variations, feel free to reach out! Happy cooking!
FAQs about Green Bean Salad with Cherry Tomato Feta
Can I make this salad ahead of time?
Absolutely! Green Bean Salad with Cherry Tomato Feta can be prepped in advance. Simply store the dressing separately, and assemble the salad just before serving. This approach ensures that the tomatoes and green beans stay crisp. The salad will stay fresh in the fridge for about 3 to 4 days.
What can I substitute for feta?
If you're not a fan of feta, there are plenty of alternatives! You can try crumbled goat cheese for a tangy flavor or ricotta salata for a milder taste. For a dairy-free option, consider using tofu or nut-based cheese. Each option will provide a unique twist to the Green Bean Salad with Cherry Tomato Feta.
Is this salad suitable for meal prep?
Definitely! This salad is an excellent choice for meal prep. Not only is it nutritious and colorful, but it also holds up well over a few days. Just be mindful to keep the dressing separate until you're ready to eat; this will help preserve the veggies' crunchiness and keep your lunches fresh and appealing.
Conclusion on Green Bean Salad with Cherry Tomato Feta
Embrace the refreshing flavors of Green Bean Salad with Cherry Tomato Feta as a vibrant addition to your meal. This dish not only delights the palate with its crisp textures and tangy dressing but also serves as a nutritious side, perfect for gatherings or weeknight dinners. Enjoy!
Green Bean Salad with Cherry Tomato Feta
Equipment
- large pot
- Colander
- jar
- Bowl
Ingredients
Vegetables
- 1 lb green beans trimmed
- 350 g cherry tomatoes halved
- ½ red onion finely sliced
Feta
- 120 g feta crumbled
Dressing
- 2 tablespoon lemon juice (or white wine vinegar)
- 6 tablespoon extra virgin olive oil (adjust to taste)
- 1.5 teaspoon dijon mustard
- 1 clove garlic minced
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
Instructions
Prepare Dressing
- Combine the Dressing ingredients in a jar and shake well. Set aside – or refrigerate up to 2 days. Bring to room temperature before using.
Cook Beans
- Bring a large pot of salted water to boil. Add the beans, bring it back up to a boil and simmer for 2 minutes (tender) to 3 minutes (tender).
- Drain in colander then run under cold tap water to cool (or plunge into bowl of ice water).
- Drain well then pat dry with clean dish towels.
Assemble Salad
- Place beans in a bowl with tomato and onion. Drizzle with dressing, then toss. Garnish with feta. Serve!
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