Green Bean and Tomato Salad

If you’re looking for a quick and easy summer salad recipe, this green bean and tomato salad is ideal. It takes about ten minutes to complete.

I recently received a big pile of fresh green beans from my friend! Since there is nothing better than freshly harvested beans, I decided to incorporate them with tomatoes and prepare a salad that I am serving today.

Green Bean and Tomato Salad is my favorite way to use green beans. Although I don’t mind hot salads served with meals, when it’s hot outside, cold salads are preferable. Since it’s summer, I made this easy green bean and tomato salad with red onion, garlic, olive oil and salt. Overall, I think this salad is great for summer and everyone will love it!

Summer is all about fresh, easy vegetable side dishes, but I especially love being able to prepare this salad in advance. It keeps well in the refrigerator, making it the perfect dish to make ahead for get-togethers and a fantastic addition to potlucks.

SCROLL DOWN TO DETAILED RECIPEBUT I ASK YOU NOT TO SKIP THE INFORMATION INCLUDED IN THE BLURB.

These green bean recipes are very tasty, Southern Vegan Green Beans and PotatoesAnd Roasted green beans.

Why you should make this delicious salad

  • It’s hard to beat this delicious summer salad! This is an easy and great recipe for using up summer tomatoes and green beans.
  • It’s affordable.
  • Ideal for vegans and vegetarians.
  • Easy and quick to prepare. It will take you about 10 minutes to prepare a fantastic side dish.
  • It’s completely adaptable.
  • You can experiment with different spices to create the flavors you want.
  • It’s a flexible side dish that pairs well with various main dishes.
  • This salad is delicious and simple to cook, and it is also very nutritious.
  • The majority of the ingredients in this recipe are likely already in your kitchen, making it economical.

Health Benefits of Green Beans and Tomatoes

Green bean

Because they are low in calories and fat, green beans can be a healthy part of almost any diet. Additionally, they are nutrient-dense because they contain health-promoting nutrients like vitamins, minerals, and antioxidants.

Green beans have many health benefits, such as:

  • Green beans are rich in antioxidants such as quercetin, kaempferol, flavonols and vitamin C that can repair cell damage. The body uses these antioxidants to fight free radicals, reduce cell damage, and support healthy cell structure, development, and function.
  • High concentrations of flavonoids may reduce the risk of heart disease and improve heart health by decreasing concentrations of low-density lipoprotein cholesterol (bad cholesterol). Regular consumption of green beans can help prevent the formation of blood clots in the arteries and veins and other thrombotic diseases of the heart.
  • Green beans contain a lot of fiber, which helps your digestive system function properly. Additionally, green beans contain little or no fermentable oligo-, di-, and polyols and monosaccharides (FODMAPs), a group of carbohydrates linked to gastrointestinal illnesses like irritable bowel syndrome. Symptoms and indicators of digestive problems can be alleviated with the use of green beans.
  • According to studies, beans can help people with type 2 diabetes. This is partly due to their high fiber content and low GI. Nutritional value of green beans.

Tomato

Fresh tomatoes are low in carbohydrates. Most carbohydrates come from simple sugars and dietary fiber. The majority of these fruits are made up of water. They are rich in vitamin C, vitamin K, potassium and folate, among other vitamins and minerals.

Tomatoes are full of antioxidants that help fight free radicals that cause damage to cells in the body. Free radicals are produced when our bodies burn food for energy and can accelerate aging and cause cancer.

Tomatoes also contain lycopene which may lower blood pressure by relaxing blood vessels and decreasing the risk of heart disease.

They also contain vitamin C which is good for healthy skin and improves the absorption of iron from plant foods like spinach.

Tomatoes contain vitamin A which helps improve eyesight; they also promote healthy skin, hair and nails and maintain good vision.

They also contain vitamin B6 which provides the dual benefit of supporting immune system health while promoting cell growth.

Green bean and tomato salad on gray background

Ingredients

  • Green beans, fresh or canned: You should choose fresh green beans rather than frozen for this dish because we want them to be crunchy and crunchy.
  • Tomatoes: Tomatoes are an essential ingredient in this recipe and give color to the dish.
  • Red onion: It’s made with red onions. If you don’t have red onions on hand, you can substitute them with white onions, yellow onions, sweet onions or shallots.
  • Garlic: Finely chopped for maximum flavor.
  • Olive oil: I used olive oil. For what? It is good for the healt. However, you can use your favorite or the available one.
  • Salt: A pinch of salt will help balance the flavors.

How to make green bean and tomato salad?

  1. If using fresh green beans, cut and rinse the green beans. Cut the green beans into 2-inch pieces.
  2. Place in a saucepan over medium heat, add water to cover and bring to a boil for about 5 minutes or until tender.
  3. Drain the green beans and rinse them under cold water to stop the cooking. Pat dry with a towel.
  4. Transfer the green beans to a bowl and add the tomatoes, onion, garlic, olive oil and salt. Mix to combine.

Store leftovers

Leftovers can be stored in an airtight container. The assembled salad can be refrigerated for up to 3 days.

Before serving, you can let the salad sit on the counter at room temperature for up to two hours. However, the salad should not be kept for more than four hours.

Recipe Notes

  • For best results, use fresh green beans.
  • French green beans are a good option. These are the long, thin beans you see at the market, packaged in a plastic bag.
  • You can use regular green beans to make this salad, but wax beans, which are yellow, or romano beans, which are flat, wider green beans, also work well.
  • Consider bleaching them. This method will keep your green beans crispy. Blanching also preserves the bright green color and nutrient content of your vegetables.
  • Fresh herbs can be added to the salad before serving. You can use different herbs. Cilantro, basil, mint, tarragon and dill are all good options.
  • You can try several flavors, like garlic, sweet, spicy, and cheesy. Choose from a variety of options!
  • Let sit for at least 30 minutes for the flavors to blend. Serve cold or at room temperature.

Variants

Want to intensify flavor or add extra color? Consider one of these choices.

Cheese: To add richness to the salad, top it with crumbled vegan feta, vegan goat cheese, vegan parmesan, or vegan cheese.

Nuts: Toast some pine nuts or pepitas and sprinkle them on the salad.

Green: Add several handfuls of arugula to a salad to make it more substantial.

Color: Use a number of different colored tomatoes (green tomatoes, orange tomatoes and yellow tomatoes) to achieve vibrant hues.

Other salad recipes

Frequently asked questions

Is green bean and tomato salad served cold?

This salad can be served cold or at room temperature. I recommend storing the green bean and tomato salad in the refrigerator if you don’t plan to serve it right away.

What should I use tomatoes for?

The salad was delicious with the medium tomatoes I used. If your fresh tomatoes are larger, simply cut them into pieces. If the tomatoes are very juicy, I can use a colander to drain them. Cherry tomatoes can also be used.

Can you freeze green bean salad?

No way. Unfortunately, as it begins to thaw, the salad will dissolve too much. However, you can prepare the dish at any time because it is very simple.

Can I make this salad in advance?

Of course! The salad can be prepared up to a day in advance and stored in an airtight container in the refrigerator. Then, 30 minutes before serving, take it out of the refrigerator.

This green bean and tomato salad is truly fantastic. If you want to serve something unique at your next meeting or weeknight dinner, give this a try.

Take time to sit down, eat dinner, and enjoy life with each other. And make this green bean and tomato salad. I hope you like. Also, don’t forget to share your thoughts in the comments section below! Have fun cooking!

tomato and green bean salads

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