Green Bean and Tomato Salad with Cilantro Sauce

by

Green Bean and Tomato Salad with Cilantro Sauce

Description

A fresh, colourful, and flavour-packed salad made with crisp green beans, juicy cherry tomatoes, red onion, and a vibrant cilantro sauce. This refreshing dish is perfect as a side salad, light lunch, or healthy meal prep option. It’s naturally gluten-free, nutrient-rich, and bursting with bright Mediterranean-style flavours.

Time

Prep: 15 mins
Cook: 5 mins
Total: 20 mins

Servings

4 servings

Ingredients

For Salad:

  • 2 cups fresh green beans (trimmed)
  • 1 cup cherry tomatoes (halved)
  • ¼ red onion (finely chopped)
  • 2 tablespoons toasted almonds or sunflower seeds (optional)
  • 1 tablespoon feta cheese (optional)

For Cilantro Sauce:

  • 1 cup fresh cilantro leaves
  • 2 tablespoons olive oil
  • 1 tablespoon lemon juice
  • 1 small garlic clove
  • 2 tablespoons Greek yogurt or water (for lighter version)
  • ¼ teaspoon salt
  • ¼ teaspoon black pepper
  • 1–2 tablespoons water (to thin if needed)

Method

Step 1: Cook Green Beans

Bring a pot of salted water to boil. Add green beans and cook for 3–4 minutes until tender-crisp.

Step 2: Ice Bath

Drain immediately and place beans into ice water for 1 minute to keep bright green color. Drain again.

Step 3: Make Cilantro Sauce

Blend cilantro, olive oil, lemon juice, garlic, yogurt (or water), salt, pepper, and water until smooth.

Step 4: Assemble Salad

In a bowl, combine green beans, cherry tomatoes, and chopped red onion.

Step 5: Add Sauce

Drizzle cilantro sauce over salad and toss gently.

Step 6: Garnish & Serve

Top with almonds, seeds, or feta if using. Serve fresh or chilled.

Notes

  • Blanching keeps beans crisp and vibrant.
  • Greek yogurt adds creaminess, but water keeps it dairy-free.
  • Great for picnics, BBQs, or lunch boxes.
  • Can be served cold or room temperature.

Tips

  • Don’t overcook beans—they should stay slightly crunchy.
  • Add avocado for healthy fats.
  • Use lime juice instead of lemon for a sharper flavor.
  • Make sauce ahead and refrigerate up to 3 days.
  • Add chickpeas for extra protein.

Nutritional Info (Approx per serving)

  • Calories: 140
  • Protein: 4g
  • Carbs: 10g
  • Fat: 9g
  • Fiber: 4g
  • Sugar: 5g

Health Benefits

Green Beans:

  • High in fiber
  • Supports digestion
  • Rich in vitamins A, C, K

Tomatoes:

  • Antioxidants like lycopene
  • Heart-supportive nutrients

Cilantro:

  • Fresh flavor with antioxidants
  • Adds vitamins and minerals

Overall:

  • Low calorie
  • Hydrating
  • Great for clean eating and weight-friendly meals

Q&A

Q1: Can I use frozen green beans?

Yes, thaw and blanch briefly before using.

Q2: Is this salad vegan?

Yes, if you use water instead of yogurt and skip feta.

Q3: Can I make it ahead?

Yes, store separately and mix before serving.

Q4: What pairs well with this salad?

Grilled chicken, fish, quinoa, rice, or wraps.

Q5: Can I use parsley instead of cilantro?

Yes, parsley works great if you don’t like cilantro.

Leave a Comment