Fresh Green Bean Salad

It’s spring and I’m officially bored of hearty winter meals, anyone else?

When the warmer weather hits, I’m ready to swap roasted vegetables for a fresh alternative. This green bean salad is refreshing, bursting with flavour, and nutrient packed. Perfect to have on it’s own for a quick lunch or as a side dish.

If you have any dinner parties or potlucks coming up this is a great dish to bring!

Green Beans

Although you can enjoy green beans year round, in Ontario they are best between June and October when they are in season. Green beans are high in fibre, but did you know that they also provide a good amount of vitamin C, beta carotene, folate and potassium?

If you are pregnant, or planning on becoming pregnant, you may have heard about folate. Folate plays a critical role in the growth and development of babies. A one cup serving of green beans will provide one-third of your daily recommended folate intake!

Some other healthy components in this recipe include:

1. Hemp hearts: Good source of omega 3 and 6 fatty acids. High in protein (~10g per 3tbsp)

2. Walnuts and almonds: Great source of antioxidants and omega 3 fatty acids

3. Kidney beans: High in protein and fibre (~7g of each per 1/2 cup)

Fresh Green Bean Salad

Prep time: 15 Cook time: 5 Servings: 4-6

Salad ingredients:

1. 1lb green beans

2. 1 can kidney beans, drained and rinsed

3. 1/2 cup hemp hearts

4. 1/4 cup red onion, thinly sliced

5. 2 ounces feta, crumbled

6. 1/2 cup walnuts, chopped

7. 1/4 cup slivered almonds

For the dressing:

1. 2 tbsp olive oil

2. 1 tbsp apple cider vinegar

3. 1 tbsp lemon juice

4. 1 tbsp dijon mustard

5. 1 tbsp honey

6. 1 clove garlic

7. Salt & pepper to taste

Instructions:

1. Mise en place: Wash and cut the ends off of the green beans, slice the red onion, crumble the feta, and chop the walnuts

2. Fill a pot with salted water and bring to a boil on stove top

3. Prepare the dressing by combining all ingredients in a small bowl or measuring cup. Stir well to combine and set aside

4. When the pot is boiling, place beans into a steamer basket and steam for 2 minutes

5. While beans are steaming, prepare an ice bath (combine ice and cold water in a large bowl)

6. When the beans are finished steaming, immediately remove them and place them in the ice bath

7. While the beans are cooling in the ice bath, rinse the kidney beans and leave them to drain for a few minutes

8. Remove the green beans from ice bath and place them on paper towel to dry

9. Drain the water from the ice bath bowl. Give it a wipe to dry it off and add in the kidney beans, hemp hearts, red onion, feta, walnuts, and slivered almonds. When beans are mostly dry add them in as well.

10. Pour the dressing over top, give the salad a good mix and serve.

Did you make this recipe?

If so, I’d love to know what you thought!