Delicious Green Beans, Pear, Walnuts and Cranberries Salad
Serves: 6
Time Preparing: 10 minutes
Time Steaming: 7-10 minutes
Total Time: 15-20 minutes
Ingredients for salad
2 pounds fresh, organic green beans, trimmed and steamed
½ cup organic raisins or dried cranberries
½ cup organic walnuts
1 organic pear, finely sliced
2 tablespoons organic red onions, finely sliced
2 tablespoons cilantro, finely chopped
Ingredients for the yogurt sauce
½ cup Greek yogurt or Kefir
½ teaspoon mustard Dijon
¼ teaspoon raw honey
4 tablespoons fresh-squeezed lemon juice
1 tablespoon balsamic vinegar
3 tablespoons olive oil
¼ tablespoon of sea salt
Freshly ground black pepper to taste or ¼ teaspoon cayenne finely chopped
Preparation
Step 1 (steaming the green beans)
Set a steamer basket in a large saucepan filled with 1-2 inches of filtered water
Place the green beans into the steamer basket
Bring to a boil over medium heat, cover with the lid, steam for 5-7 minutes, depending on how crisp or tender you prefer the green beans
Carefully drain the water
Immediately rinse green beans in cold water to stop their cooking process
Drain the water
Step 2 (preparing the salad)
Transfer the green beans to a cutting board, cut into uniform pieces
In a large bowl, gently toss the green beans, raisins, walnuts, pear, red onion, and cilantro
Transfer to a serving plate, reserve
Step 3 (preparing the yogurt sauce
In a small bowl combine the kefir or Greek yogurt, mustard, raw honey freshly squeezed lemon juice, balsamic vinegar, olive oil, sea salt, and freshly ground black pepper or cayenne, until well incorporated
Carefully pour on the top of the salad or serve on the side
Tips
Green beans are excellent sources of dietary fiber with fewer calories (30-35 calories in a cup). Besides, it provides many important nutrients such as vitamin C, vitamin K, silicon, calcium, potassium, magnesium, zinc, etc.
This recipe is an excellent source of not only dietary fiber and nutrients but also, probiotics. Essential foods that keep our intestinal flora in a good shape.
In the upcoming articles, I am going to talk about how to incorporate foods rich in fiber, prebiotic fiber, and probiotics in our daily diet.
Don't miss it!
Please, in the link below let me know if you liked this recipe. Your opinion will help me create more interesting content for you.