๐ฅ Almond Green Bean Salad ๐ฅ
Almond Green Bean Salad is a delightful and healthy dish that combines the freshness of green beans with the nutty crunch of almonds, all brought together with a delicious dressing. Let’s dive into the details of this delightful salad:
๐ History:
The exact origins of Almond Green Bean Salad are unclear, but it’s part of a broader tradition of salads that emphasize the use of fresh, seasonal vegetables and simple, flavorful dressings. Green beans themselves have a long history, with origins likely in South America and cultivation dating back thousands of years.
๐ฅฆ Components:
- Green Beans: The star of the show, green beans are crisp, green vegetables that add a vibrant color and a satisfying crunch to the salad.
- Almonds: Sliced or slivered almonds are toasted to bring out their nutty flavor, adding both texture and a rich taste.
- Red Onion: Thinly sliced red onions provide a sharp, slightly spicy kick to balance the flavors.
- Dressing: A simple dressing made from olive oil, lemon juice, Dijon mustard, garlic, salt, and pepper ties all the ingredients together.
- Optional Extras: You can customize your salad by adding ingredients like cherry tomatoes, feta cheese, or fresh herbs like parsley or basil for added complexity and flavor.
๐ฉโ๐ณ Preparation:
Here are the steps to prepare Almond Green Bean Salad:
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Blanch the Green Beans: Bring a large pot of salted water to a boil. Add the green beans and cook for about 2-3 minutes until they turn bright green and tender-crisp. Quickly drain them and transfer them to a bowl of ice water to stop the cooking process. Drain again and pat dry.
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Toast the Almonds: In a dry skillet over medium heat, toast the almonds until they turn golden and fragrant. Be sure to keep an eye on them, as they can burn quickly. Transfer them to a plate to cool.
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Prepare the Dressing: In a small bowl, whisk together olive oil, lemon juice, Dijon mustard, minced garlic, salt, and pepper. Adjust the seasoning to taste.
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Assemble the Salad: In a large bowl, combine the blanched green beans, toasted almonds, and thinly sliced red onion. If you’re adding optional ingredients, toss them in as well.
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Dress the Salad: Pour the dressing over the salad and toss everything together until well coated.
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Chill and Serve: Cover the salad and refrigerate for at least 30 minutes to let the flavors meld. Serve cold, garnished with additional almonds if desired.
โฒ๏ธ Time Needed:
The total time needed to prepare Almond Green Bean Salad is approximately 30-45 minutes, including the time for blanching the green beans and letting the salad chill. It’s a relatively quick and easy dish to make, perfect for a refreshing side or light meal.
Enjoy your Almond Green Bean Salad! ๐ฅ๐๐
Certainly, here are the nutrition facts and health information for Almond Green Bean Salad:
Nutrition Facts (Approximate Values for a Typical Serving):
- Calories: 150-200 calories per serving (varies with portion size and dressing)
- Protein: 4-6 grams
- Carbohydrates: 10-15 grams
- Dietary Fiber: 3-4 grams
- Sugars: 2-3 grams
- Fat: 10-14 grams
- Saturated Fat: 1-2 grams
- Cholesterol: 0 milligrams
- Sodium: 150-200 milligrams
- Vitamin C: 20-30% of Daily Value (DV)
- Vitamin K: 30-40% of DV
- Folate: 10-15% of DV
- Potassium: 8-10% of DV
Health Information:
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Low in Calories: Almond Green Bean Salad is relatively low in calories, making it a good choice for those looking to manage their calorie intake.
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High in Fiber: The salad provides a good amount of dietary fiber, which is essential for digestive health and can help keep you feeling full.
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Rich in Vitamins: It’s a good source of vitamin C, which supports the immune system, and vitamin K, important for blood clotting and bone health.
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Heart-Healthy Fats: The almonds in the salad contribute healthy fats, primarily monounsaturated fats, which are beneficial for heart health.
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Low in Saturated Fat and Cholesterol: The salad is low in saturated fat and contains no cholesterol, making it heart-friendly.
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Low in Sodium: It’s relatively low in sodium, which is good for those watching their salt intake.
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Nutrient Variety: By adding optional ingredients like tomatoes or herbs, you can increase the nutrient variety and antioxidants in the salad.
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Versatile and Customizable: You can customize the salad to suit your dietary preferences and needs. For example, you can make it vegan or gluten-free as desired.
Remember that the exact nutritional content can vary based on the specific ingredients and portion sizes you use. Overall, Almond Green Bean Salad can be a nutritious addition to your diet, providing a balance of fiber, vitamins, and healthy fats.
