Broad bean salad

Green bean salad with a summer flavor

Preparation time: 15 minutes
Cooking time: 15 minutes
Total time: 30 minutes
Servings: 4

Who doesn't love a fresh salad, full of colors and flavors, that reminds us of sunny summer days? The green bean salad, with its crunchy texture and delicate taste, is a simple yet extremely flavorful dish. This recipe is perfect as a side dish or even as a main course on a warm day. It is also an excellent choice for festive meals or picnics, given its versatility.

The history of green bean salad is linked to the tradition of consuming fresh, nutrient-rich vegetables that help maintain health and energy. Green beans are a source of vitamins, minerals, and antioxidants, being appreciated in healthy eating. They are a versatile ingredient that can be used in numerous recipes, from soups and stews to salads and side dishes.

Necessary ingredients:

- 500 g fresh long green beans (20-25 cm)
- 2 tablespoons olive oil
- 1 tablespoon sesame oil
- 1 tablespoon balsamic vinegar
- Salt and pepper to taste
- 4-5 cloves of garlic
- 1 bunch of fresh dill

Step 1: Preparing the beans

Start by washing the green beans well under a stream of cold water. Make sure to remove the ends from each string. Then, cut the beans into 1-2 cm pieces. This step is essential for ensuring even cooking and a pleasant texture.

Step 2: Boiling the beans

In a large pot, add enough water to cover the beans, along with a tablespoon of salt. Place the pot over high heat and wait for it to boil. When the water is boiling, add the cut beans. Boil the beans for 4-5 minutes until they become slightly tender but remain crunchy. It is important not to overboil them, or they will lose their texture.

Step 3: Cooling the beans

After the beans have boiled, drain them and rinse immediately under a stream of cold water. This will stop the cooking process and help maintain the vibrant color of the beans. This technique, known as "blanching," is commonly used for green vegetables.

Step 4: Sautéing the beans

In the same pot where you boiled the beans, add 2 tablespoons of olive oil and heat it over medium heat. Add the blanched beans and sauté for 5-7 minutes, stirring constantly until they start to sizzle and become slightly browned. This process will intensify the flavor of the beans and give them a crunchy texture.

Step 5: Flavoring the salad

When the beans are ready, add the peeled and finely chopped garlic cloves, along with the chopped fresh dill. Mix well to combine the flavors. The garlic will add an intensity, while the dill will bring a special freshness.

Step 6: Finalizing the salad

Finally, add the sesame oil and balsamic vinegar. Mix well to ensure that all ingredients are evenly coated with the dressing. Taste and adjust with salt and pepper to your preference.

Serving suggestions:

This green bean salad is delicious both warm and cold. You can serve it as is or alongside a portion of quinoa or rice for a healthy lunch. Another option is to serve it as a side dish for grilled meat or fish. You can also add some crumbled feta cheese on top for an extra burst of flavor.

Possible variations:

If you want to customize your recipe, you can add some extra ingredients, such as:

- Halved cherry tomatoes
- Roasted almonds or walnuts for added crunch
- A bit of lemon juice for a note of acidity
- Diced red bell pepper for a pop of color

Nutritional benefits:

Green beans are an excellent source of vitamins A, C, K, and folate, and are also rich in fiber. They contribute to digestive health and help maintain a healthy body weight. Olive oil and sesame oil provide healthy fats that are essential for a balanced diet.

Frequently asked questions:

1. Can I use frozen green beans?
Of course! Frozen green beans are an excellent alternative and can be cooked straight from the freezer. The cooking time will be slightly longer.

2. How can I store the salad?
This salad keeps well in the refrigerator in an airtight container for 2-3 days. The beans may become a bit softer, but the flavors will intensify.

3. Is this salad suitable for vegans?
Absolutely! All ingredients are plant-based, making this recipe perfect for vegans and vegetarians.

In conclusion, green bean salad is a quick, healthy, and flavorful dish, perfect for any occasion. Whether you serve it at a festive meal or as a simple snack, it will surely bring a smile to everyone's face. Enjoy!