Friday, August 20, 2010

Green Bean Salad

Take advantage of the fresh and succulent green beans available especially through the summer months. Here is a lovely salad perfect for a picnic, potluck, or anywhere for that matter.

There are many varieties of green beans which are the immature seed pods of leguminous plants. The common beans are also known as snap or string beans. All are delicious and are cooked in many ways especially in Indian cuisine - alone or in combination with other veggies - Pulavs, Thoran, Mezhukkuvaratti, in Paruppu Usili, Sambar, Kootu, Molakootal, Aviyal, Salad, etc. Some of the names of the dishes may sound unfamiliar or forbidding, but all are delicious and many are simple dishes made in a matter of minutes. Although any of the various types of green beans can be used interchangeably, typically the commonly available roundish or flat ones are used in most recipes.

Nutrition Facts: 1 serving (without the optional cheese) contains approximately: 83 calories, 5 g fat, 79 mg sodium, 8 g carbohydrates, 4 g fiber, 3 g protein and lots of vitamins and minerals.

6 Servings


1 lb Green beans
1 Red Bell Pepper, roasted (homemade or purchased)
2 Tbsp Extra Virgin Olive Oil
1 cloves fresh Garlic
2 or 3 sprigs fresh Thyme
2 Tbsp Pine Nuts
1/2 Lime/Lemon
1/2 tsp Sea Salt or to taste
Fresh Basil Leaves
2 oz. Feta or Goat Cheese to serve (Optional)


Toast the pine nuts in a dry skillet and pour into a small bowl to cool.

Peel the roasted pepper, remove seeds and stems if homemade; slice into strips and set aside.

Trim the tops and tails of the beans; snap them into halves or smaller pieces as desired.

Place beans in a large saucepan and cover with water; bring to a boil, and cook, uncovered, for 8-10 minutes or until crisp-tender.

Drain immediately and place in iced water to stop them from cooking further. Drain well.

While beans are cooking/cooling, combine salt, oil, garlic and thyme in a skillet and cook gently until garlic is softened. Remove from heat and cool slightly.

Add the drained beans, roasted pepper, and lemon juice; toss well to combine. Place on a serving bowl or platter.

Scatter the torn basil leaves and pine nuts on top.

Serve immediately sprinkled the cheese if using and garnished with additional basil leaves. Enjoy!!

1 comment:

Hari Chandana P said...

healthy and delicious !!