This healthy and rustic green bean salad with garlic cream is a taste of summer, even when it's not in season! Perfect for showcasing fresh green beans and garlic from the garden, but just as delicious with frozen beans any time of year. Get ready to be impressed by the simple yet incredible flavours of this dish.
People around the world enjoy green bean salads in countless variations. You'll find versions with tomatoes, like my green beans in tomato sauce, cheese, and onions, but this recipe offers a simpler approach.
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Is the Green Bean Salad Healthy?
Green bean salad with garlic can be a healthy and nutritious dish! Here are some of the potential health benefits of this salad:
- Green beans are a good source of fibre, which can help promote healthy digestion and prevent constipation.
- Garlic contains compounds that have been shown to have anti-inflammatory and antioxidant properties, which may help reduce the risk of chronic diseases such as heart disease and cancer.
- Olive oil, used in the dressing for this salad, is a healthy source of monounsaturated and polyunsaturated fats, which can help improve cholesterol levels and reduce the risk of heart disease.
- Lemon juice is a good source of vitamin C, which is essential for immune system function and skin health.
- This salad is low in calories and carbohydrates, making it a good choice for people watching their weight or blood sugar levels.
Green bean salad with garlic can be a tasty and healthy addition to a balanced diet.
Ingredients
Let me show you what ingredients I used for two servings of green bean salad:
- 400 g Green Beans: The star of the show! Choose fresh, young green beans for the best flavour and texture. Look for beans that are firm, crisp, and have a vibrant green colour. Avoid those that are limp or have brown spots.
- 5 cloves Garlic: This pungent and aromatic ingredient adds a depth of flavour that complements the green beans beautifully. Use fresh garlic cloves for the best results.
For seasoning we need:
- 4 tablespoon Olive Oil: A good quality olive oil not only contributes to the creamy texture of the dressing but also adds a subtle fruity flavour. Opt for extra virgin olive oil for its superior taste and health benefits.
- 2 teaspoon Lemon Juice: A squeeze of fresh lemon juice brightens the salad with its acidity, balancing the richness of the garlic and olive oil. It also helps to preserve the vibrant green colour of the beans.
- 1 teaspoon Salt: Enhances the flavours of all the other ingredients. Use sea salt or kosher salt for the best flavour.
- 1 teaspoon Pepper: Adds a touch of heat and complexity. Freshly ground black pepper is always recommended for its superior aroma and flavour.
- 2 tablespoon Vegetable Mix for Soups: This adds a savoury depth and complexity to the salad. Choose a high-quality vegetable mix with a blend of herbs and spices that complement the other flavours.
- 1 tablespoon Parsley: Fresh parsley adds a bright, herbaceous note to the salad.
Top Tip
While fresh green beans are my top choice for this salad, you can also use frozen or canned in a pinch. Fresh green beans offer the best flavour and texture. You can use green or yellow beans; just be sure they're young and tender.
How to Make the Green Bean Salad With Garlic Cream?
Preparing the Ingredients
As you can see, the fresh green beans must be cleaned, that is, we break the thin ends, those cracks, and because they are very long, we break them into 3-4 pieces so that we can eat them more easily. We also peel the garlic cloves.
Boil the Green Beans
To start, boil 1.5 l of water in a pot with a tablespoon of dried vegetable mix. When the water boils, we put the green beans in it, which we boil for about 10 minutes.
If the green beans have boiled but are still crispy, put them in a strainer and cool them under a stream of cold water to stop boiling. After they have drained, we put them in a bowl in which we will make the green bean salad.
Make the Garlic Cream
Until the beans boil, let's make the garlic cream. For this, crush the garlic and put it in a small bowl.
Add a little salt, ½ teaspoon freshly ground pepper and one tablespoon of sunflower oil, then stir continuously with a wooden spoon until we get a consistent paste. If necessary, you can add more oil. I added a little lemon juice, a teaspoon, and a tablespoon of olive oil to make it a little thinner.
Make the Salad
While the beans are still warm, pour the garlic cream over them, then drizzle with two tablespoons of olive oil and a tablespoon of chopped parsley.
Mix lightly, then taste and season with sea salt, starting with about half teaspoon. I also added a teaspoon of my favourite vegetable mix for soups, along with some freshly ground black pepper.
And with a final sprinkle of fresh herbs, your delicious rustic green bean salad with garlic cream is ready to be enjoyed!
Ingredient Additions
- Other Veggies: Add chopped tomatoes, bell peppers, red onion, or cucumbers for extra colour, flavour, and texture.
- Cheese: Crumble some feta cheese, goat cheese, or Parmesan over the salad for a salty, tangy bite.
- Nuts & Seeds: Toasted almonds, walnuts, or sunflower seeds add a satisfying crunch.
Serving the Bean Salad
Green bean salad is a refreshing and healthy dish served as a side dish or a light main course. Here are a few ideas on how to do green bean salad:
- Serve it chilled: Green bean salad is best served, so refrigerate it for at least 30 minutes before serving. You can do it in a large salad bowl or on individual plates.
- Add protein: To make the salad more filling, you can add protein sources such as grilled chicken, shrimp, tofu, or hard-boiled eggs. Arrange the protein on the salad or serve it on the side.
- Add crunch: To add some texture to the salad, you can sprinkle some toasted nuts or seeds on top, such as almonds, walnuts, or sesame seeds.
- Dress it up: Green bean salad can be dressed with various dressings, such as a simple vinaigrette made with olive oil, vinegar, and Dijon mustard. Alternatively, you can use a creamy sauce such as ranch or Caesar. Drizzle the dressing over the salad just before serving.
- Garnish it: To make the salad more visually appealing, garnish it with fresh herbs such as parsley, basil, or mint. You can also add some sliced avocado or crumbled feta cheese on top.
How to Store?
This green bean and garlic salad is best enjoyed fresh, but you can store leftovers in the refrigerator for later!
Allow the salad to cool completely before storing. This helps prevent condensation and keeps the beans from becoming soggy. Transfer the salad to an airtight container. This will help maintain its freshness and prevent it from absorbing odours from other foods in your fridge.
Store the salad in the refrigerator for up to 2 days.
While safe to eat, the quality of the salad will decline over time. The beans may lose some of their vibrant green colour and crisp texture. The flavours will meld and intensify as it sits, which some people prefer. However, if you like a brighter, fresher flavour, it's best to enjoy the salad within 24 hours.
F.A.Q.
That depends on a few factors, but here are some general guidelines for how long bean salad is safe to eat:
- At room temperature maximum 2 hours: Bacteria grow rapidly at room temperature. To prevent foodborne illness, discard any bean salad left out at room temperature for more than 2 hours. This is especially important in warmer environments.
- In the refrigerator 3 to 5 days: Properly stored in an airtight container in the refrigerator, bean salad can last for 3 to 5 days. However, keep in mind that the quality will start to decline after the first day or two.
Yes, absolutely! Green beans can be eaten cold, and they're actually quite delicious that way. Here's why they work well cold:
- Texture: Green beans have a naturally crisp texture that holds up well even when cold. This makes them a refreshing addition to salads and other cold dishes.
- Flavour: Their mild, slightly sweet flavour is enjoyable at any temperature.
- Versatility: Cold green beans can be tossed with dressings, added to salads, or enjoyed as a simple snack on their own.
So, next time you're looking for a healthy and refreshing snack or side dish, don't hesitate to reach for some cold green beans. They're a versatile and delicious option!
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Related
If you like this green bean salad with garlic cream, you'll love these other side dish recipes on our blog! Here are a few of my favourites:
Green Bean Salad with Garlic Cream
Equipment
- 1 mixing bowl
- 1 Soup Pot
Ingredients
Ingredients:
- 400 g green beans frozen or fresh
- 4 tablespoon olive oil extra virgin
- 5 pieces garlic cloves
- 1 teaspoon sea salt
- 1 teaspoon ground pepper freshly ground
- 2 teaspoon vegetable mix for soup
- 2 teaspoon lemon juice
- 1 tablespoon parsley chopped
Instructions
- For starting, fresh green beans must be cleaned, that is, we break the thin ends, those cracks, and because they are very long, we break them into 3-4 pieces, so that we can eat them more easily. We also peel the garlic cloves.
- Boil 1.5 l of water in a pot, with a tablespoon of vegetable mix for soups. When the water boils, we put the green beans in it, which we boil for about 10 minutes.
- Crush the garlic and put it in a small bowl. Add a little salt, freshly ground pepper and one tablespoon of olive oil, then stir continuously with a wooden spoon until we get a consistent paste. If necessary, you can add more oil. I added a little lemon juice, about a teaspoon, and a tablespoon of olive oil to make it a little thinne.
- If the green beans have boiled but are still crispy, put them in a strainer and cool them under a stream of cold water, to stop boiling. After they have drained, we put them in a bowl.
- While the beans are still warm, mix them with two tablespoons of olive oil and then pour over the garlic cream and a tablespoon of chopped parsley. Mix lightly and season with a half teaspoon of sea salt if needed, I added a teaspoon of a vegetable mix for soups and a half teaspoon of freshly ground pepper.
Video
Notes
Nutrition
Good appetite!
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