Garlic Toasted Beans Salad Recipe
Recipe Overview
This Garlic Toasted Beans Salad is a delightful, quick, and healthy side dish that shines with the flavors of crispy garlic, mild spice from red chilies, and the crunch of blanched green beans. It’s ideal for a light continental meal, and its simplicity makes it an excellent choice for a diabetic-friendly menu. Serve it as a side with a warm soup or pasta for a complete, satisfying dining experience.
| Recipe Attribute | Description |
|---|---|
| Prep Time | 10 minutes |
| Cook Time | 5 minutes |
| Total Time | 15 minutes |
| Servings | 2 |
| Cuisine | Continental |
| Course | Side Dish |
| Diet | Diabetic Friendly |
Ingredients
| Ingredient | Quantity |
|---|---|
| Green beans (French Beans) | 300 grams (cut into 1-inch pieces, blanched) |
| Garlic | 10 cloves (thinly sliced) |
| Dry Red Chilies | 2 (de-seeded, roughly torn) |
| Extra Virgin Olive Oil | 1 tablespoon |
| Salt | To taste |
Note: Blanching the green beans is key to preserving their vibrant color and crunchy texture, making them a perfect base for this salad.
Nutritional Information (Per Serving)
| Nutrient | Amount |
|---|---|
| Calories | ~110 kcal |
| Carbohydrates | 8 grams |
| Protein | 2 grams |
| Fat | 9 grams |
| Fiber | 3 grams |
| Sodium | Varies with salt addition |
Instructions
-
Prepare the Beans
Begin by trimming the ends of the green beans, then cutting them into 1-inch pieces. Bring a pot of salted water to a boil, add the beans, and blanch them for about 2 minutes. Transfer immediately to a bowl of ice water to halt the cooking process and retain their fresh crunch. -
Infuse the Garlic and Chilies
In a large skillet, heat the extra virgin olive oil over medium heat. Add the thinly sliced garlic and torn red chilies, allowing them to sauté gently. Stir occasionally until the garlic slices become golden brown, releasing a wonderful aroma and flavor into the oil. Be mindful to keep the heat moderate, as garlic can burn quickly. -
Combine and Season
Drain the blanched beans well, then add them to the pan with the garlic and chilies. Toss the beans thoroughly in the oil to coat them with the infused flavors. Season with salt according to taste and continue to sauté for about 1 minute. -
Serve the Salad
Remove from heat and transfer the Garlic Toasted Beans Salad to a serving dish. This salad is delicious when enjoyed fresh and warm. -
Serving Suggestions
This Garlic Toasted Beans Salad pairs beautifully with a comforting Roasted Tomato and Pumpkin Soup and Spaghetti Pomodoro for a well-rounded and satisfying meal.
Chef’s Tips
- To retain the green beans’ color and crispness, always blanch them briefly and shock them in ice water right after cooking. This technique helps keep them tender-crisp.
- Infusing oil with garlic and chili flavors adds a layer of depth to this salad. Try not to overcook the garlic, as it can turn bitter when too browned.
- Adjust the level of spice by adding or reducing the red chilies based on your preference.
Pairing Suggestions
For a complete dining experience, consider pairing this Garlic Toasted Beans Salad with some other light yet hearty dishes:
- Roasted Tomato and Pumpkin Soup – The warm and slightly sweet notes of the pumpkin blend well with the garlicky beans.
- Spaghetti Pomodoro – This classic pasta dish, with its fresh tomato sauce, is a perfect companion that balances the crunchiness of the salad.
Enjoy this dish as a versatile side for both everyday meals and elegant dining setups, combining taste with a nutritious twist.
