Mediterranean Green Bean Salad with Pine Nuts and Feta
This vibrant Mediterranean Green Bean Salad with Pine Nuts and Feta is a delightful blend of fresh ingredients that captures the essence of healthy eating. The crisp blanched green beans provide a fresh crunch, while the toasted pine nuts add a subtle nuttiness. The creamy, tangy feta cheese pairs perfectly with the aromatic flat-leaf parsley and briny olives for added flavor. Toss everything in a zesty dressing of lemon, garlic, and olive oil, and you have a refreshing salad that can be served as a side dish or a light lunch. Perfect for gatherings, picnics, or simply a wholesome weeknight dinner, this salad is sure to please everyone!
N/A
Servings
88
Calories
11
Ingredients
Ingredients
green beans
400 g (blanched for 2 minutes)
pine nuts
50 g (toasted (optional))
feta cheese
200 g (crumbled)
flat leaf parsley
1 bunch (chopped)
olives
100 g (sliced or whole as preferred)
olive oil
to taste (for dressing)
garlic clove
1 (crushed)
lemon
1 (juiced)
salt
to taste
pepper
to taste
chili powder
1 pinch (optional)
Instructions
1
Start by blanching the green beans in boiling water for 2 minutes. Drain and immediately transfer them to an ice bath to stop the cooking process. Once cool, drain and set aside.
2
In a dry skillet over medium heat, toast the pine nuts until golden brown, stirring frequently to prevent burning. Remove from heat and allow to cool.
3
In a large mixing bowl, combine the blanched green beans, toasted pine nuts, crumbled feta cheese, chopped parsley, and olives.
4
In a small bowl, whisk together the olive oil, crushed garlic, lemon juice, salt, pepper, and chili powder (if using).
5
Pour the dressing over the salad ingredients and gently toss to combine, ensuring everything is evenly coated.
6
Serve immediately or refrigerate for 30 minutes to let the flavors meld together. Enjoy your Mediterranean delight!
Nutrition Information
6g
Fat
6g
Carbs
2.5g
Protein
Frequently Asked Questions
Frequently Asked Questions
What is the Mediterranean Green Bean Salad with Pine Nuts and Feta?
It is a vibrant salad featuring blanched green beans, toasted pine nuts, tangy feta cheese, and a zesty lemon-garlic dressing.
What are the main ingredients for this salad?
The main ingredients include green beans, pine nuts, feta cheese, flat-leaf parsley, olives, and a dressing made of olive oil, garlic, and lemon.
How long should I cook the green beans?
The green beans should be blanched in boiling water for exactly 2 minutes to keep them crisp.
What is the purpose of an ice bath in this recipe?
An ice bath stops the cooking process immediately, ensuring the green beans stay crunchy and maintain their bright green color.
How do I toast the pine nuts?
Toast the pine nuts in a dry skillet over medium heat until golden brown, stirring frequently to avoid burning.
Is this recipe suitable for vegetarians?
Yes, this salad is a vegetarian-friendly dish.
Can I make this salad vegan?
Yes, you can make it vegan by omitting the feta cheese or substituting it with a plant-based cheese alternative.
How many calories are in a serving?
There are approximately 88 calories per serving.
What is the fat content of this salad?
This recipe contains 6g of fat per serving.
How much protein is in one serving?
Each serving provides about 2.5g of protein.
What are the carbohydrate counts for this recipe?
There are 6g of carbohydrates per serving.
Is this recipe gluten-free?
Yes, all the ingredients listed are naturally gluten-free.
What type of olives should I use?
You can use any Mediterranean olives, either sliced or whole, depending on your preference.
Can I use bottled lemon juice?
While fresh lemon juice is recommended for the best flavor, bottled juice can be used if necessary.
How much garlic is required for the dressing?
The recipe calls for one crushed garlic clove.
Can I substitute the pine nuts with other nuts?
Yes, toasted slivered almonds or walnuts would also work well in this salad.
How long does it take to prepare this salad?
It is a 'quick fix' recipe that takes minimal time, mostly involving blanching the beans and mixing ingredients.
Can I make this salad in advance?
Yes, you can refrigerate it for 30 minutes before serving to allow the flavors to meld together.
How should I store leftovers?
Store any leftovers in an airtight container in the refrigerator.
How long will the salad stay fresh?
The salad is best enjoyed fresh or within 1 to 2 days of preparation.
What type of parsley is used?
The recipe specifies using one bunch of chopped flat-leaf parsley.
Is the chili powder mandatory?
No, the pinch of chili powder is optional and can be omitted if you prefer no heat.
Can I use frozen green beans?
Fresh green beans are preferred for the texture, but frozen beans can be used if they are thawed and blanched briefly.
How much green beans do I need?
The recipe requires 400g of green beans.
What is the weight of feta cheese used?
You will need 200g of crumbled feta cheese.
Is this salad served hot or cold?
This is a cold salad, served either immediately after tossing or chilled.
Can I add other vegetables?
Yes, cherry tomatoes or red onions would make great additions to this Mediterranean profile.
Is this suitable for a picnic?
Yes, it is an excellent choice for picnics, gatherings, or as a healthy side dish.
How much olive oil is in the dressing?
The olive oil is added 'to taste' to ensure the dressing suits your preference.
What are the tags associated with this recipe?
Tags include salad, green beans, feta cheese, pine nuts, mediterranean, healthy, vegetarian, and summer recipe.