Mediterranean Green Bean Salad
This Mediterranean Green Bean Salad is a vibrant, refreshing dish featuring crisp green beans, juicy tomatoes, cool cucumber, and salty feta, all tossed in a zesty red wine vinaigrette.
For 4 servings
Bring a medium pot of salted water to a rolling boil. Prepare an ice bath by filling a large bowl with ice and water.
Add the trimmed green beans to the boiling water and cook for 2-3 minutes, or until bright green and tender-crisp. Immediately transfer the blanched green beans to the ice bath to stop the cooking process. Once cooled, drain thoroughly and pat dry with a clean kitchen towel.
In a large mixing bowl, combine the blanched and dried green beans, halved cherry tomatoes, diced cucumber, and thinly sliced red onion.
In a small jar with a tight-fitting lid, combine the extra virgin olive oil, red wine vinegar, Dijon mustard, sea salt, and freshly ground black pepper. Secure the lid and shake vigorously until the dressing is well emulsified.
Pour the prepared dressing over the vegetables in the large bowl. Add the crumbled feta cheese, chopped fresh parsley, and chopped fresh mint.
Gently toss all the ingredients together until everything is evenly coated with the dressing. Taste and adjust seasoning if necessary.
Serve immediately for the best texture, or chill in the refrigerator for up to 30 minutes before serving to allow flavors to meld.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1Don't overcook the green beans during blanching; they should still have a slight bite to them. The ice bath is crucial for maintaining their vibrant color and crisp texture.
- 2Patting the green beans completely dry after the ice bath helps the dressing adhere better and prevents a watery salad.
- 3For best flavor, use high-quality extra virgin olive oil and fresh herbs. Dried herbs can be used in a pinch, but fresh provides a superior aroma and taste.
- 4If preparing ahead, keep the dressing separate and add it just before serving to prevent the vegetables from becoming soggy.
Adapt it for your goals.
Protein Boost
Add grilled chicken, canned chickpeas, or white beans for a more substantial meal.
Nutty CrunchNutty Crunch
Toast a handful of slivered almonds or pine nuts and sprinkle over the salad just before serving.
Herb SwapHerb Swap
Experiment with other fresh herbs like dill or oregano for a different aromatic profile.
Why this is on our healthy list.
Rich in Vitamins and Minerals
Green beans are a good source of Vitamin K, Vitamin C, and folate, while tomatoes provide lycopene and Vitamin C, supporting overall health and immunity.
Digestive Health
The high fiber content from green beans and other vegetables aids in digestion and promotes a healthy gut.
Heart-Healthy Fats
Extra virgin olive oil provides monounsaturated fats, which are beneficial for cardiovascular health, and the salad is low in saturated fats.
Frequently asked questions
You can prep all the vegetables and make the dressing a day in advance. Store them separately in airtight containers in the refrigerator. Assemble and toss the salad with the dressing just before serving to maintain freshness and texture.
