The Story of the Dish: This colorful and healthy salad is inspired by the desire to showcase seasonal vegetables in a simple yet flavorful preparation. The combination of fresh green beans and sweet bell peppers, enhanced by the aromas of garlic and parsley, creates an explosion of balanced, fresh flavors. It’s a versatile dish—perfect as a side for meat or fish, and equally satisfying as a light vegetable-based main course.
Ingredients:
400 g green beans
4–5 sweet bell peppers
2 medium onions
2 tablespoons oil
½ teaspoon wine vinegar
Freshly ground black pepper, to taste
Salt, to taste
Fresh parsley, chopped
Preparation Method:
Trim the ends of the green beans and boil them in salted water for 10–12 minutes, until tender. Drain and let cool.
Core the peppers, remove seeds, and grill or sauté them until soft with slight charring. After cooling, peel off the skin and slice into strips.
Slice the onions thinly.
In a bowl, combine the beans, peppers, and onions.
Make the dressing by whisking together the oil, vinegar, salt, and pepper.
Pour the dressing over the salad and toss well.
Garnish with chopped parsley before serving.
Nutritional Benefits:
Green beans: High in fiber, vitamins A, C, and K, and minerals such as iron and magnesium—supporting digestive health and a strong immune system.
Sweet bell peppers: Rich in antioxidants, vitamin C, and beta-carotene—essential for skin and eye protection.
Onions: Contain sulfur compounds that promote heart health and have anti-inflammatory properties.
Oil: Provides healthy fats crucial for cardiovascular well-being.
Parsley: An excellent source of vitamin K and antioxidants, aiding in body detoxification.
Serving Recommendations: This salad is delicious as a side to beef, grilled fish, or chicken breast. Alternatively, enjoy it on its own as a light, healthy meal. For extra texture, add sunflower seeds or almond flakes.
What are the main nutritional benefits of green beans in this salad? Answer: Green beans are an excellent source of fiber, vital for digestive health. They also contain vitamins A, C, and K, which support immunity, skin health, and blood clotting. Rich in iron and magnesium, they help prevent anemia and maintain bone health.
How can bell peppers be prepared to retain their nutrients? Answer: Grill or sauté peppers to develop intense flavor while preserving antioxidants and vitamin C by avoiding excessively high temperatures. After cooking, peeling the skin improves texture without significantly reducing nutrient content.
What role does onion play in this salad? Answer: Onion adds a mildly pungent flavor and crisp texture. It contains sulfur compounds that support heart health, reduce inflammation, and possess antimicrobial properties, contributing to a healthy gut microbiome.
How can the recipe be adapted for a higher-protein version? Answer: Add cooked chickpeas, quartered boiled eggs, or crumbled feta cheese to boost protein content. These ingredients increase nutritional value and make the salad more filling.
Which oil is best for the dressing? Answer: Extra virgin olive oil is ideal due to its high content of heart-healthy monounsaturated fats and antioxidants. Alternatively, use pumpkin seed or sunflower oil for a different flavor profile.
How can the salad be customized for more intense flavor? Answer: Add a clove of finely chopped garlic to the dressing for a bolder taste. A splash of lemon or lime juice brightens the flavors, and a few chili flakes provide a spicy kick.
What other vegetables can be added for variety? Answer: Cherry tomatoes, grilled zucchini, or fresh mushrooms can enrich the salad, adding color, texture, and additional vitamins and minerals.
How can the salad be presented attractively? Answer: Arrange it on a large platter with long strips of peppers and beans radiating outward. Decorate with parsley sprigs and lemon slices, or serve in individual bowls for an elegant touch.
Is this salad suitable for vegetarian or vegan diets? Answer: Yes, it’s perfect for both vegetarian and vegan diets, rich in vegetables and healthy fats from olive oil. For more substance, top with seeds or nuts.
How can the salad be transformed into a complete main course? Answer: Add protein sources such as grilled chicken, smoked salmon, or boiled eggs. Alternatively, stir in complex carbohydrates like quinoa or brown rice to make it hearty and suitable as a full main meal.
