Green Bean Salad with Balsamic & Tomatoes

Active Time:

35 mins

Total Time:

35 mins

Servings:

6

Nutrition Profile:

Sesame-Free Nut-Free Soy-Free High-Fiber Vegetarian Egg-Free Gluten-Free

Fresh green beans and tomatoes get a tangy twist in this Green Bean Salad with Balsamic & Tomatoes. We love how the briny feta complements the zestiness of the vinegar and lemon juice. The flavors in this antioxidant-filled salad get even deeper and meld together when allowed to sit in the fridge for a day or so. Keep reading for a few cooking success tips—like how to properly blanch the green beans—and what blanching means, if you don’t already know.

Tips from the EatingWell Test Kitchen

These are the key tips we learned while developing and testing this recipe in our Test Kitchen to make sure it works, tastes great and is good for you too!

This recipe can be prepared ahead of time. The dressing can be made up to five days in advance and stored in an airtight container in the refrigerator, while the green beans can be blanched up to four days ahead and stored in the same manner.
To remove some of the sharp taste from raw onions, you can rinse the sliced onion under hot water.
When blanching green beans, make sure your ice bath is close by so you can immediately dunk them. This will stop the cooking and ensure a crisp-tender result.
For a pop of color and extra flavor, add some radicchio to the salad.

Nutrition Notes

Green beans are packed with fiber, plant protein, antioxidants, vitamins C and K and folate, as well as smaller amounts of other nutrients. This low-carb veggie has been linked with improved gut, heart, immune and bone health, as well as reduced risk of cancer.
Despite some people shying away from nightshades, like tomatoes, they’re actually very nutritious. Thanks to their fiber, antioxidants and vitamins A and C, tomatoes have been linked to a reduced risk of heart disease and some cancers. Eating them may also be beneficial to your skin and digestive health.
While balsamic vinegar isn’t going to add much to your nutrient bottom line, its benefits lie in its antioxidants. There is evidence that balsamic vinegar may improve blood sugar, blood pressure, digestion and skin health.
Feta is one of those cheeses where a little goes a long way. This is good since it does rank among some of the saltiest cheeses. With that said, like other types of cheese, feta provides calcium and protein and can be enjoyed in moderation.

Ingredients

1 pound fresh green beans, trimmed (about 6 cups)
2 tablespoons balsamic vinegar
1 1/2 tablespoons finely chopped shallot
1 1/2 teaspoons honey
1 1/2 teaspoons lemon juice
1 teaspoon Dijon mustard
1/4 cup extra-virgin olive oil
1/2 teaspoon salt, divided
1/8 teaspoon ground pepper
1/8 teaspoon garlic powder
1 1/2 cups halved multicolored cherry tomatoes
1/2 cup thinly sliced red onion
3/4 cup crumbled feta cheese, divided
Lemon zest for garnish (optional)

Directions

Bring a medium pot of water to boil over high heat. Add green beans; cook, undisturbed, until tender, about 5 minutes. Meanwhile, fill a large bowl with ice and water. Transfer the beans to the ice bath; let stand until completely cooled, about 6 minutes. Transfer the cooled beans to a kitchen towel; pat dry.

Photographer: Morgan Hunt Glaze, Prop Stylist: Lydia Pursell, Food Stylist: Emily Nabors Hall
Meanwhile, whisk vinegar, shallot, honey, lemon juice and mustard together in a large bowl until fully combined. Gradually add oil in a thin, steady stream, whisking until emulsified. Whisk in 1/4 teaspoon salt, pepper and garlic powder.

Photographer: Morgan Hunt Glaze, Prop Stylist: Lydia Pursell, Food Stylist: Emily Nabors Hall
Add the beans, tomatoes, onion, half of the feta and the remaining 1/4 teaspoon salt to the dressing in the bowl; toss until evenly coated. Transfer to a serving dish and top with the remaining feta. Garnish with lemon zest, if desired.

Photographer: Morgan Hunt Glaze, Prop Stylist: Lydia Pursell, Food Stylist: Emily Nabors Hall

Nutrition Information

Serving Size: about 1¼ cups

Calories 164, Fat 12g, Saturated Fat 3g, Cholesterol 13mg, Carbohydrates 11g, Total Sugars 7g, Added Sugars 1g, Protein 4g, Fiber 3g, Sodium 352mg, Potassium 289mg

Frequently Asked Questions

What is blanching?

It’s a cooking method where food is briefly heated, using boiling water, steam or a microwave, and then quickly cooled. In this recipe, the beans are placed into boiling water briefly to shock them and then transferred to an ice-cold bath to halt the cooking. There are several reasons why blanching is used in recipes. It helps in reducing cooking time, killing bacteria, decreasing bitterness in certain foods and enhancing the color and flavor of foods.
What should I serve with Green Bean Salad with Balsamic & Tomatoes?

Green bean salad pairs well with grilled meats, particularly chicken breast and seafood.

EatingWell.com, June 2024

Additional reporting by

Carrie Myers, M.S.

and

Linda Frahm