A different way to serve green beans as a salad or light meal combined with feta cheese, almonds, olives and basil. The beans become both a salad and a main meal; for instance, we can also try lemon chicken with green beans.
Salad with green beans and feta (salata me ampelofasoula)
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- Prep Time
-
- Cook Time
-
- Yield
- 4
Ingredients
- 450 gr. bio frozen beans round
- 1 green onion
- 6-8 green olives
- 1/2 cup almonds
- 2 tbsp. Chopped Dill
- 4 tbsp. fresh basil
- 120 gr. feta cheese or low-fat white cheese
- 1 tbsp. red dry chillies
- For the dressing: 4 tbsp. olive oil
- juice and zest of 1 lemon
- salt-freshly ground pepper
Διατροφική αξία ανά
μερίδα
Θερμίδες (kcal)
311
Πρωτεΐνη (γρ.)
11,6
Λιπαρά (γρ.)
25,2
Υδατ/κες (γρ.)
13,4
Σάκχαρα (γρ.)
6
Φυτικές Ίνες (γρ.)
5,2
Instructions
- Put enough salted water in a saucepan and bring to boil over high heat. Add the beans and let them boil but do not soften completely, preferring them al dente.
- While the beans are boiling, prepare a large bowl of cold water in with added ice cubes.
- Once the beans are cooked, transfer them to the bowl of cold water using tongs. Let them cool for 3΄-4΄mins. and strain.
- To roast the almonds, spread non-stick paper on a baking sheet. Spread the almonds and bake at 160 ℃ (not on the grill) for 8΄-10΄ until they turn brown.
- Finely chop the green onion, dill and basil and cut the feta into small cubes.
- In a small jar, mix the ingredients for the dressing.
- Put the beans, almonds and other ingredients in a salad bowl and pour over the dressing.
Cook's Tip
In summer we use fresh beans or bush beans. We can roast the almonds in a non-stick pan without grease until they turn brown.
Doctor's Tip
1 cup of green beans has only 31 calories, only 3.6 g. sugars, vitamins C, A and K. They are low in sodium.
- Servings : 4
- Recipe Type : Greek recipes in english
