I hope this healthy and rustic green bean salad with garlic cream will delight you. This dish is a summer salad when we have fresh green beans and garlic in the garden, but if you don’t have it, you will do it with frozen green beans.
Green bean salads are widespread worldwide and in different forms, along with tomatoes, cheese, and onions, but also in simpler versions, as is this recipe.
Table of Contents
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
For this recipe, I will use 400g of fresh green beans, enough for two generous servings, and about five garlic cloves from which we will make a cream.
Fresh green beans can be replaced with frozen or canned beans, but I think the tastiest is the fresh one. You can also use green or yellow beans; the only condition is to be young.
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.
How to Make the Green Bean Salad With Garlic Cream?
To start, boil 1.5 l of water in a pot with a tablespoon of sea salt and dried vegetable mix. When the water boils, we put the green beans in it, which we boil for about 10 minutes.
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, fresh ground pepper and two tablespoons 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 water to make it a little thinner.
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.
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 teaspoon of sea salt if needed; I added a teaspoon of a vegetable mix for soups instead of salt and freshly ground pepper.
The delicious rustic green bean salad with garlic cream is ready with this.
Serving
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.
If you like this green bean salad with garlic cream side dish, I will recommend other garnish recipes on our blog, such as:
- Easy Polenta Recipe
- Best Sauteed Savoy Cabbage Recipe
- Grated Summer Squash Stew Recipe
- Best Simple Potato Salad Recipe
- Quick and Easy Homemade Coleslaw Recipe
- Best Breaded Eggplant Recipe
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Green Bean Salad with Garlic Cream
Equipment
- 1 mixing bowl
Ingredients Â
Ingredients:
- 400 g green beans frozen or fresh
- 4 tbsp olive oil extra virgin
- 5 pieces garlic cloves
- 2 tsp sea salt
- 2 tsp ground pepper freshly ground
- 1 tsp vegetable mix for soup
- 1 tsp lemon juice
- 1 tbsp parsley chopped
InstructionsÂ
- 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 sea salt and a tablespoon of food seasoning. When the water boils, we put the green beans in it, which we boil for about 15 minutes.
- Crush the garlic and put it in a small bowl. Add a little salt, fresh ground pepper and two tablespoons 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 water 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 teaspoon of sea salt if needed, I added a teaspoon of a vegetable mix for soups and a teaspoon of freshly ground pepper.
Notes
Nutrition
Good appetite!