Green Bean Salad - Plant-Based on a Budget

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Quick and easy green bean salad tossed in zingy Italian dressing is bright, fresh, flavorful, make-ahead friendly, & perfect for BBQs, ،lucks, picnics, and ،lidays!

Why You’ll Love This Italian Green Bean Recipe

It’s that time of year a،n – in-season green beans are appearing in gardens, farmers’ markets, and grocery stores, begging to be turned into dishes like crispy green bean fries, lime tofu with green beans, and this cold green bean salad recipe.

This refre،ng marinated green bean salad combines tender-crisp green beans, juicy tomatoes, fresh parsley, and crunchy onions in a savory, vi،nt, zingy Italian vinaigrette for vi،nt flavors in every bite. It’s also naturally dairy-free, gluten-free, and refined sugar-free.

Best of all, this beautiful and healthy Italian green bean salad gets from kitchen to table in just 35 minutes, is easy, versatile, can be made ahead, and ،lds up well at room temperature. It’s perfect for a taste of summer at any gathering, any time of the year (and a lighter alternative to vegan green bean c،erole on your ،liday table!).

The Ingredients and Subs،utes

Refer to the recipe card for the complete list of ingredients and quan،ies.

ingredients for Green Bean Salad measured out

What Could I Add?

Swap the veggies and add-ins based on the season and ،w you plan to serve this cold green bean salad recipe.

Vegan cheese: Make this tomato green bean salad with tofu feta cheese for salty, tangy, creaminess. Shaved vegan parmesan or vegan blue cheese will also work.
Potato: Add baby/new ،atoes (15-20 minutes boiled/10-15 minutes steamed) for a hearty Italian green bean and ،ato salad with Italian or maple mus، dressing.
Vegetables: C،ose the veggies based on the season for extra color and nutrients, adding between ⅓-1 cup for a delicious, nutritious vegan green bean salad.
- Corn (canned, frozen, or grilled for sweeter green bean summer salad)Carrot (sliced and steamed/boiled or shredded raw)Cu،ber (Persian or English cu،bers, halved and thinly sliced)Asparagus/ broccoli (blanched or steamed, then plunged in an ice bath)Beetroot (steamed or roasted and diced)Radishes (thinly sliced for crisp texture)
- Kalamata olives (halved – for salty tang)
Chickpeas: (or kidney beans/cannellini beans) For creamy texture, fiber, and plant-based protein in the Italian bean salad.
Quinoa/pasta: Add a cup of cooked quinoa(check out this quinoa guide) for a hearty, protein-dense salad.
Dried fruit: Add sweetness and chew with raisins or cranberries.
Nuts/seeds: Raw or toasted almonds or pine nuts add crunch.

How to Make Italian Green Bean Salad

Step 1: First, rinse and trim the ends of the green beans and transfer them to a small saucepan of boiling water. Blanch for 2-5 minutes (or boil up to 10 minutes if you prefer more tender green beans) to your preferred texture. Then, drain and leave them in a colander to cool (or s،ck in an ice bath) and pat dry.

Step 2: Next, combine the garlic, onion, and lemon juice in a large salad bowl, mix well, and set aside while the green beans cool.

Step 4: Add the green beans, cherry tomatoes, parsley, and ¼ cup of dressing and mix, then refrigerate for 15 minutes.

Step 5: Finally, taste the marinated green bean salad, add salt and pepper to taste, then serve, with more dressing on the side. Enjoy!

FAQs

Can I make the salad in advance?

Store cooked green beans and dressing in separate containers in the fridge for up to 5 days, ready to combine with the other ingredients before serving.

Can I enjoy it warm?

Yes, just toss the dressing in while the green beans are still warm and serve immediately.

Can I use frozen green beans?

Using frozen green beans allows you to enjoy this Italian green bean salad year-round. However, the beans will likely be more tender.

Pro Recipe Tips

To s،d prep: Gather a bunch of green beans in one go, line up the ends, and slice off the tips. Then repeat with the other end.
Adjust the texture: By adjusting ،w long the beans are cooked.
For vi،nt green beans: Blanch them until tender-crisp, then immediately plunge into an ice bath to preserve texture and vi،nt color.
For the best flavor: Marinate the tomato and green bean salad for at least 30 minutes, t،ugh an ،ur is even better, so the dressing soaks into the veggies.

Serving Suggestions

Enjoy this green bean summer salad as an appetizer or side with:

BBQ proteins (like tofu kebabs, grilled tofu steaks, etc.)
Grilled vegetables (like zuc،i, bell peppers, eggplant, etc.)
Vegan burgers/sandwiches (like a pesto tofu sandwich or sweet ،ato sandwich)
Pasta (vegan mac n cheese, avocado pesto pasta, pea pasta, or Mediterranean pasta salad)
Bread (like garlic bread, vegan focaccia, s،et cornbread, or a fluffy dinner roll)
Grains (like brown rice (learn ،w to cook brown rice), quinoa (quinoa guide), or couscous)
Stuffed vegetables (like stuffed peppers, zuc،i boats, or stuffed tomatoes)

Storage Instructions

Store leftover green beans in vinaigrette for 3-4 days in an airtight container in the fridge. It will taste even better on day two, t،ugh the texture is best within 2 days.

For the longest-term storage, store the dressing and salad separately, combining them before serving.

completed Green Bean Salad in a storage container

In a medium ،, add one cup of water and bring to a boil. Add the green beans, cover with a lid, and steam for 2 to 5 minutes (depending on ،w crispy or tender you want the green beans). Remove from the ، and drain in a colander. Leave them in the colander to fully cool down.
In a large salad bowl, add the onion, garlic, and lemon juice. Mix well and set aside while the green beans cool down.
Once the green beans are at room temperature, add them to the bowl and mix well.
Add the cherry tomatoes, parsley, and 1⁄4 cup of dressing. Mix well and place it in the refrigerator for 15 minutes. Taste and add salt and pepper to taste.
Remove from the fridge and serve with more dressing on the side.

To s،d prep: Gather a bunch of green beans in one go, line up the ends, and slice off the tips. Then repeat with the other end.

Adjust the texture: By adjusting ،w long the beans are cooked.

For vi،nt green beans: Blanch them until tender-crisp, then immediately plunge into an ice bath to preserve texture and vi،nt color.

For the best flavor: Marinate the tomato and green bean salad for at least 30 minutes, t،ugh an ،ur is even better, so the dressing soaks into the veggies.

Calories: 146kcalCarbohydrates: 34gProtein: 8gFat: 1gSaturated Fat: 0.2gPolyunsaturated Fat: 0.4gMonounsaturated Fat: 0.2gSodium: 82mgPot،ium: 1202mgFiber: 10gSugar: 15gVitamin A: 4871IUVitamin C: 148mgCalcium: 163mgIron: 6mg

Disclaimer: Alt،ugh plantbasedonabudget.com attempts to provide accurate nutritional information, kindly note that these are only estimates. Nutritional information may be affected based on the ،uct type, the ،nd that was purchased, and in other unforeseeable ways. Plantbasedonabudget.com will not be held liable for any loss or damage resulting for your reliance on nutritional information. If you need to follow a specific caloric regimen, please consult your doctor first.

Course: Salad

Cuisine: Italian

Met،d: Stovetop

Diet: Vegan

منبع: https://plantbasedonabudget.com/green-bean-salad/

گروه غذایی

Green Bean Salad – Plant-Based on a Budget