Salad with green beans and feta (salata me ampelofasoula)

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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.

 

 

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Φασολάκια σαλάτα

Salad with green beans and feta (salata me ampelofasoula)


  • Total Time: 34 minute
  • Yield: 4 μερίδες 1x

Description

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.


Ingredients

Scale
  • 450 gr. bio frozen beans round
  • 1 green onion
  • 68 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

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.

Notes

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.

  • Prep Time: 10'
  • Cook Time: 10'

Nutrition

  • Serving Size: 1 μερίδα
  • Calories: 311
  • Sugar: 6 gr
  • Fat: 25,2 gr
  • Carbohydrates: 13,4 gr
  • Fiber: 5,2 gr
  • Protein: 11,6 gr

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Είμαστε η Εύη, food entrepreneur και η Φιλίτσα, ιατρός παθολόγος – διαβητολόγος.
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