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Green Bean Salad Recipe with Balsamic Vinaigrette Dressing

Written by Dr. Edward Group Founder
 
A bowl of green bean salad. This tasty recipe is packed with nutrients and only has 151 calories per serving.

The traditional green bean casserole has become an uninspired, uneaten dish at many a holiday gathering. Mix things up with this fresh green bean salad from Brooklyn Supper. This is a great side dish to make ahead of time because it needs to marinate in the dressing. The basil, garlic, and balsamic vinaigrette make this a wonderfully aromatic salad that will keep for about two days.

The Health Benefits of Red Cabbage

Red cabbage is super healthy. This humble cruciferous vegetable is a true superfood that contains powerful antioxidants and helps boost the immune system. Red cabbage, in particular, is packed with 18 different antioxidant phytochemicals called anthocyanins.[1] Anthocyanins act as anti-inflammatories and decrease your risk of developing cardiovascular disease. Further, they protect the integrity of your DNA.[2]

Glucosinolates are another phytonutrient found in red cabbage and other cruciferous vegetables like Brussels sprouts and broccoli. Glucosinolates are broken down into isothiocyanates in the body.[3] These altered phytonutrients (and the various compounds they’re further broken down into) support the lungs, liver, esophagus, stomach, small intestine, and colon.[4, 5]

Both red and green cabbage contain nutrients that promote immune function in the small intestine. Phytonutrients in cruciferous vegetables activate immune cells in the intestinal wall where nutrients are absorbed. These immune cells defend against harmful microbes.[6]

We actually have another delicious cabbage recipe that you can try.

Green Bean Salad Recipe with Balsamic Vinaigrette

Green bean salad nutrition facts.
  • Prep time: 20 minutes
  • Cook time: 3 to 5 minutes
  • Total time: 25 minutes
  • Servings: 6 to 8

Equipment

  • Colander
  • Large pot
  • 2 large bowls
  • Paring knife
  • 3 to 4 cups of ice for ice bath

Ingredients

Dressing

  • 2 tablespoons green onions, minced
  • 2 cloves of organic garlic, smashed and minced
  • 6 tablespoons of organic balsamic vinegar
  • 6 tablespoons of organic extra virgin olive oil
  • ½ teaspoon Himalayan crystal salt, plus more for boiling

Salad

  • 4 cups organic red cabbage, thinly sliced
  • 2 cups fresh organic green beans, stem ends removed
  • 2 tablespoons of the white part of green onions, thinly sliced
  • 2 organic medium jalapeños, seeded and thinly sliced
  • 2 tablespoons organic basil leaves, thinly sliced
  • ½ teaspoon ground pepper

Directions

  1. In this recipe, you’ll blanch the green beans, so you need to prepare an ice bath first to stop the cooking process after boiling. Fill a large bowl with ⅓ ice and ⅓ cool water. Set aside until step 5.
  2. Prep the dressing first. Combine minced green onions, garlic, balsamic vinaigrette, olive oil, and ½ teaspoon of salt in a container and set aside to allow flavors to mingle.
  3. Set a large pot of water on the stove at a high temperature and bring to a rolling boil. Add additional salt to the water to accelerate the process.
  4. Once the water starts boiling, blanch the green beans in the pot until they’re a vibrant green (about 3 to 4 minutes). Be careful not to boil them too long or they’ll lose their beautiful color.
  5. As soon as they’re done boiling, carefully but quickly tip the pot with the green beans into the colander to drain the water. Then transfer the green beans to the ice bath. Make sure they’re fully submerged and allow to cool for at least 10 minutes.
  6. Once the green beans have cooled, slice each lengthwise and add to your cabbage.
  7. Mix in the sliced green onions, jalapenos, basil, ground pepper, and half of the dressing. Distribute the ingredients evenly throughout the salad.
  8. Cover and place the salad in the fridge for at least an hour, or up to two days before serving.
  9. Serve the green bean salad with the remaining salad dressing and enjoy!

Have you tried blanching vegetables before? Have you tried this recipe above? Leave a comment below and share your thoughts and tips with us!

References (6)
  1. McDougall, GJ, et al. “Anthocyanins from Red Cabbage--Stability to Simulated Gastrointestinal Digestion.” Phytochemistry. 68.9 (2007): 1285–94. Web. 10 Nov. 2016.
  2. “The effects of anthocyanins in humans.” European commission: CORDIS: Publication Office/CORDIS, 29 Sept. 2016. Web. 10 Nov. 2016.
  3. Zhang, Yuesheng, and Paul Talalay. “Anticarcinogenic Activities of Organic Isothiocyanates: Chemistry and Mechanisms.” Molecular Mechanisms of Chemoprevention 54.7 Supplement (1994): 1976–1981. Web. 10 Nov. 2016.
  4. “Isothiocyanates.” Oregon State University. 30 Aug. 2016. Web. 10 Nov. 2016.
  5. Li, Y, et al. “Exogenous Stimuli Maintain Intraepithelial Lymphocytes via Aryl Hydrocarbon Receptor Activation.” Cell. 147.3 (2011): 629–40. Web. 10 Nov. 2016.
  6. Hooper, Lora V. “You AhR What You Eat: Linking Diet and Immunity.” Cell. 4 Oct. 2011. Web. 10 Nov. 2016.

†Results may vary. Information and statements made are for education purposes and are not intended to replace the advice of your doctor. If you have a severe medical condition or health concern, see your physician.


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