Green bean salad with lemon Feta Recipe and feta Recipe is a vibrant, zesty, and wholesome dish that brings together the crispness of fresh green beans, the tang of lemon, and the creamy saltiness of feta cheese. This simple yet elegant salad is perfect for any occasion—whether you’re hosting a summer barbecue, packing a healthy lunch, or looking for a refreshing side dish to accompany your meals.
What Is Green Bean Salad with Lemon and Feta Recipe?
Green bean salad Recipe with lemon and feta is a refreshing, Mediterranean-inspired dish made with lightly blanched green beans, a tangy lemon dressing, and crumbled feta cheese. Often garnished with nuts, seeds, or fresh herbs, this salad is celebrated for its bright flavors, crunchy texture, and nutritional value.
This salad is quick to prepare, making it a go-to choice for busy weekdays, potlucks, or as a light meal on its own. Its simplicity allows the natural flavors of the ingredients to shine.
The Origins of Green Bean Salad Recipe
While green bean salads have been enjoyed across various cultures for centuries, the combination of lemon and feta originates from Mediterranean cuisine. Green beans are a staple ingredient in Mediterranean diets, valued for their versatility and nutritional benefits. Adding lemon and feta creates a harmonious blend of tangy, savory, and refreshing flavors—a hallmark of Mediterranean cooking.
Ingredients for Green Bean Salad with Lemon and Feta Recipe
Here’s what you’ll need to prepare this delicious salad:
For the Salad:
- Green Beans: 1 pound, trimmed
- Feta Cheese: ½ cup, crumbled
- Red Onion: ¼ cup, thinly sliced (optional)
- Cherry Tomatoes: ½ cup, halved (optional)
- Almonds or Walnuts: ¼ cup, toasted and chopped
For the Lemon Dressing:
- Olive Oil: 3 tablespoons
- Lemon Juice: 2 tablespoons, freshly squeezed
- Lemon Zest: 1 teaspoon
- Garlic: 1 clove, minced
- Honey: 1 teaspoon (optional, for balance)
- Salt and Black Pepper: To taste
Equipment Needed
- A large pot for blanching
- Mixing bowls
- A sharp knife and cutting board
- Whisk or fork (for the dressing)
- Large serving dish or salad bowl
Step-by-Step Preparation of Green Bean Salad with Lemon and Feta Recipe
- Prepare the Green Beans
- Rinse the green beans thoroughly under cold water and trim the ends.
- Blanch the Green Beans Recipe
- Bring a large pot of salted water to a boil. Add the green beans and cook for 2-3 minutes until they are bright green and tender-crisp.
- Immediately transfer the green beans to a bowl of ice water to stop the cooking process. This ensures they retain their crisp texture and vibrant color.
- Drain and pat dry with a clean towel.
- Prepare the Dressing
- In a small bowl, whisk together the olive oil, lemon juice, lemon zest, garlic, honey (if using), salt, and black pepper until emulsified. Taste and adjust the seasoning as needed.
- Assemble the Salad
- In a large mixing bowl, combine the blanched green beans, sliced red onions, and cherry tomatoes (if using). Drizzle the lemon dressing over the top and toss gently to coat the vegetables evenly.
- Add the Feta and Nuts
- Gently fold in the crumbled feta cheese and toasted nuts. Be careful not to overmix, as the feta may crumble further.
- Serve and Enjoy
- Transfer the salad to a serving dish and garnish with additional lemon zest or fresh herbs like parsley or dill, if desired. Serve immediately or chill for 15-20 minutes for the flavors to meld.
Health Benefits of Green Bean Salad with Lemon and Feta Recipe
This salad is not just delicious but also packed with health benefits:
- Rich in Nutrients: Green beans are loaded with vitamins A, C, and K, as well as fiber and antioxidants that support overall health.
- Supports Heart Health: The olive oil and nuts provide healthy fats, while the green beans help regulate cholesterol levels.
- Low in Calories: This salad is light yet satisfying, making it a great choice for weight management.
- Boosts Immunity: The lemon juice and garlic are rich in immune-boosting compounds like vitamin C and allicin.
- Bone Health: The feta cheese offers calcium and phosphorus, essential for strong bones.
Additional Tips for the Perfect Salad Recipe
- Green Beans: Opt for fresh, firm green beans for the best texture and flavor. Frozen green beans can be used in a pinch but may lack the same crispness.
- Cheese Options: If you’re not a fan of feta, try goat cheese or Parmesan as an alternative.
- Add Protein: Turn this salad into a complete meal by adding grilled chicken, shrimp, or boiled eggs.
- Herb Boost: Fresh parsley, dill, or mint can elevate the flavors further.
Best Way to Serve Green Bean Salad with Lemon and Feta Recipe
This salad is versatile and can be served in various ways:
- As a Side Dish: Pair it with grilled meats, roasted chicken, or baked fish.
- As a Main Dish: Add a protein like quinoa, chickpeas, or chicken to make it a complete meal.
- Picnic or Potluck: This salad travels well and tastes great at room temperature, making it perfect for outdoor gatherings.
- Meal Prep: Make a big batch and enjoy it over several days as part of your lunch or dinner.
Calories and Nutritional Information
Here’s the approximate nutritional breakdown for one serving (1 cup) of green bean salad Recipewith lemon and feta:
| Nutrient | Amount |
| Calories | 140 |
| Total Fat | 10g |
| Saturated Fat | 3g |
| Carbohydrates | 9g |
| Fiber | 3g |
| Protein | 4g |
| Sodium | 250mg |
(Note: Values may vary based on specific ingredients and portion sizes.)
Prep Time and Cook Time
- Prep Time: 10 minutes
- Cook Time: 5 minutes
- Total Time: 15 minutes
Conclusion
Green bean salad with lemon and feta Recipe is a delicious, nutritious, and visually appealing dish that fits into a variety of meal plans. Its crisp, refreshing flavors make it a standout choice for any occasion. With its quick preparation time and countless customization options, this salad is sure to become a favorite in your recipe rotation. Try it out, and enjoy a taste of Mediterranean goodness in every bite!
FAQs
1. Can I use canned green beans for this salad Recipe?
While fresh green beans are ideal, canned green beans can be used in a pinch. Rinse them thoroughly to reduce sodium content.
2. How long can I store green bean salad Recipe?
This salad can be stored in an airtight container in the refrigerator for up to 3 days. Add the feta cheese just before serving to keep it fresh.
3. Can I make this salad vegan?
Yes! Replace feta cheese with a vegan alternative or omit it altogether. Add nutritional yeast for a cheesy flavor.
4. Can I serve this salad warm?
Absolutely! Simply skip the ice bath step and serve the green beans warm with the dressing and toppings.
5. What other toppings work well in this salad Recipe?
Sun-dried tomatoes, olives, or roasted red peppers can add more depth and flavor to the dish.