Origin and Region: Italian Green Bean Salad, also known as “Insalata di fagiolini,” originates from Italy, where it is known for its fresh flavors and vibrant colors. This dish is popular throughout Italy, especially during the summer months when green beans are in season.
Introduction: Italian Green Bean Salad is a refreshing and nutritious side dish that showcases the simplicity of Italian cuisine. It combines blanched green beans with cherry tomatoes, red onions, and a zesty vinaigrette dressing. This salad is perfect for picnics, barbecues, or as a light and healthy accompaniment to any meal.
Ingredients:
- 1 lb (450g) fresh green beans, trimmed
- 1 pint (300g) cherry tomatoes, halved
- 1/2 red onion, thinly sliced
- 2 tablespoons fresh basil, chopped
- 2 tablespoons fresh parsley, chopped
- 2 tablespoons extra virgin olive oil
- 1 tablespoon balsamic vinegar
- 1 garlic clove, minced
- Salt and pepper to taste
Optional Toppings:
- Crumbled feta cheese
- Sliced black olives
- Toasted pine nuts
- Grated Parmesan cheese
Tips:
- Choose fresh, crisp green beans for the best texture and flavor.
- Blanch the green beans in boiling water for just a few minutes until they are bright green and tender-crisp, then immediately transfer them to an ice bath to stop the cooking process and preserve their vibrant color.
- Customize the salad with your favorite herbs and toppings for added flavor and texture.
- Make the vinaigrette dressing ahead of time and let the flavors meld together for even more delicious results.
Instructions:
- 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.
- Drain the green beans and immediately transfer them to a bowl of ice water to cool completely. Once cooled, drain the green beans and pat them dry with paper towels.
- In a large bowl, combine the blanched green beans, cherry tomatoes, red onion, basil, and parsley.
- In a small bowl, whisk together the extra virgin olive oil, balsamic vinegar, minced garlic, salt, and pepper to make the vinaigrette dressing.
- Pour the dressing over the salad and toss gently to coat everything evenly.
- Refrigerate the salad for at least 30 minutes to allow the flavors to meld together.
- Before serving, taste and adjust the seasoning if necessary. Garnish with additional fresh herbs if desired.
Description: Italian Green Bean Salad is a light and refreshing dish that celebrates the flavors of fresh vegetables and herbs. The crisp-tender green beans, juicy cherry tomatoes, and tangy vinaigrette dressing come together to create a deliciously vibrant salad that is perfect for any occasion.
Nutritional Information: (Per serving, based on typical ingredients and serving size)
- Calories: 120 kcal
- Total Fat: 7g
- Saturated Fat: 1g
- Cholesterol: 0mg
- Sodium: 20mg
- Total Carbohydrates: 14g
- Dietary Fiber: 5g
- Sugars: 5g
- Protein: 3g
Conclusion: Italian Green Bean Salad is a versatile and nutritious dish that is easy to prepare and bursting with fresh flavors. Whether served as a side dish or a light meal on its own, this salad is sure to be a hit with family and friends.
Recommendation: Experiment with different varieties of tomatoes, such as heirloom or grape tomatoes, to add even more color and flavor to the salad. Serve it alongside grilled chicken, fish, or crusty bread for a complete and satisfying meal.