Mediterranean Green Bean Salad with Hearts of Palm
This vibrant Mediterranean Green Bean Salad combines the freshness of crisp green beans and juicy grape tomatoes with the unique texture of hearts of palm and the earthiness of fresh baby spinach. Inspired by a delightful deli dish I once tasted, this salad is a refreshing balance of flavors and textures, layered with the tang of balsamic vinegar and the brightness of lemon juice. Perfect for picnics, barbecues, or as a light lunch, this dish is garnished with feta cheese for an added twist. Enjoy making this versatile salad that not only looks beautiful but also packs a nutritional punch with every bite!
N/A
Servings
N/A
Calories
14
Ingredients
Ingredients
fresh green beans
1 lb (rinsed, trimmed, and cut in half)
grape tomatoes
10 ounces (whole)
fresh baby spinach
3 ounces (whole leaves (about 2 cups packed))
red onion
1 small (halved and thinly sliced)
hearts of palm
2 (14 ounce) cans (sliced into 1/2-inch slices)
lemon
1 (juiced (about 1/4 cup))
balsamic vinegar
1/4 cup
olive oil
1/4 cup
salt
1/2 teaspoon
black pepper
1/4 teaspoon
fresh oregano
2 tablespoons (minced)
garlic cloves
2 (minced)
Splenda sugar substitute or sugar
2 g (optional, for a sweet taste)
feta cheese
to top (optional)
Instructions
1
In a large mixing bowl, combine the fresh green beans, grape tomatoes, baby spinach, red onion, and sliced hearts of palm.
2
In a separate bowl, whisk together the lemon juice, balsamic vinegar, olive oil, salt, black pepper, minced oregano, and minced garlic until well-blended. If you'd like a hint of sweetness, add the Splenda or sugar to taste.
3
Pour the dressing over the salad ingredients and gently toss until everything is evenly coated.
4
For optimal flavor, let the salad rest at room temperature for at least one hour before serving.
5
When ready to serve, top each individual portion with crumbled feta cheese if desired.
6
Store any leftovers in a large Ziploc bag without the feta added until ready to serve for extended freshness.
Nutrition Information
Frequently Asked Questions
Frequently Asked Questions
What is the Mediterranean Green Bean Salad with Hearts of Palm?
It is a vibrant, fresh salad combining crisp green beans, grape tomatoes, baby spinach, and hearts of palm, tossed in a tangy balsamic and lemon dressing.
What are the main ingredients in this salad?
The main ingredients include fresh green beans, grape tomatoes, baby spinach, hearts of palm, red onion, and a dressing made of lemon, balsamic vinegar, and olive oil.
How should I prepare the fresh green beans?
The green beans should be rinsed, trimmed, and cut in half before being added to the mixing bowl.
What are hearts of palm?
Hearts of palm are a vegetable harvested from the inner core of certain palm trees, known for their unique texture and mild flavor.
How do I prepare the hearts of palm for this recipe?
You should use two 14-ounce cans of hearts of palm, sliced into 1/2-inch thick pieces.
Is this Mediterranean Green Bean Salad vegetarian?
Yes, this recipe is vegetarian as it contains only vegetables, cheese, and plant-based dressing ingredients.
Can I make this salad vegan?
Yes, simply omit the feta cheese garnish or use a plant-based feta alternative to make the dish entirely vegan.
What kind of dressing is used for this salad?
The dressing is a homemade blend of lemon juice, balsamic vinegar, olive oil, minced garlic, and fresh oregano.
Do I need to cook the green beans?
The recipe calls for fresh green beans; they are typically served raw or very lightly blanched in this style of salad to maintain a crisp texture.
Can I use dried oregano instead of fresh?
While fresh minced oregano is recommended for the best flavor, you can use dried oregano, though you should reduce the amount since dried herbs are more concentrated.
What is the purpose of adding Splenda or sugar to the dressing?
A small amount of sweetener (about 2 grams) is optional and helps balance the acidity of the lemon juice and balsamic vinegar.
How long should the salad rest before serving?
For optimal flavor, let the salad rest at room temperature for at least one hour after tossing it with the dressing.
When should I add the feta cheese?
Top each individual portion with crumbled feta cheese just before serving to keep it fresh and prevent it from getting mushy.
How should I store leftovers?
Store leftovers in a large Ziploc bag in the refrigerator. For best results, do not add the feta until you are ready to eat the leftovers.
Is this salad suitable for a picnic?
Yes, it is perfect for picnics and barbecues because it is hardy and the flavors improve as it sits.
Can I use a different type of onion?
Red onion is recommended for its color and mild bite, but you could substitute with shallots or green onions if preferred.
Should the grape tomatoes be cut or whole?
The recipe calls for 10 ounces of whole grape tomatoes.
What is the texture of this salad?
The salad features a mix of textures: crunchy green beans, soft and creamy hearts of palm, and tender baby spinach leaves.
How many garlic cloves are needed?
The recipe uses 2 minced garlic cloves in the dressing.
Can I use frozen green beans?
Fresh green beans are highly recommended for the best texture, as frozen beans may become too soft once thawed.
What inspired this recipe?
The recipe was inspired by a delightful deli dish that combined these specific Mediterranean flavors and textures.
How much baby spinach is used?
The recipe uses 3 ounces of fresh baby spinach, which is approximately 2 packed cups.
Is this salad low in fat?
The salad uses 1/4 cup of olive oil for the dressing across the entire batch, making it a source of healthy fats, but it can be adjusted as needed.
What can I serve with this salad?
It serves as an excellent side dish for grilled meats, fish, or can be enjoyed as a light standalone lunch.
How much lemon juice is required?
You will need the juice of one lemon, which yields about 1/4 cup of juice.
Can I add other proteins to this salad?
Yes, you can easily add grilled chicken, chickpeas, or shrimp to make it a more substantial meal.
Is the recipe gluten-free?
Yes, all the listed ingredients are naturally gluten-free.
How should I cut the red onion?
The red onion should be halved and then thinly sliced.
Can I use apple cider vinegar instead of balsamic?
You can, but balsamic vinegar provides a specific sweetness and depth that defines the Mediterranean profile of this dish.
What is the total number of ingredients?
There are 14 ingredients in total, including the optional sweeteners and garnishes.