Features of the selection and heat treatment of asparagus. TOP 10 best green beans salads with chicken, ham, beef, tuna, seafood, vegetables, mushrooms and eggs. Video recipes.
Green beans salad is a healthy dish, the main ingredient of which is asparagus, which is rich in vitamins B5, C, iron, potassium, beta-carotene, many antioxidants and dietary fiber that improves intestinal motility. Dishes seasoned with vegetable oil, lemon juice or soy sauce are low in calories and are perfect for those who watch their diet and slim figure. But no less tasty are green bean salads seasoned with mayonnaise, cream or yogurt. This vegetable goes well with meat, seafood, mushrooms, eggs and various vegetables. Next, we will consider the basic principles of cooking and the most popular salad recipes, in which green beans are the main ingredient.
Features of cooking green bean salads
Green beans, asparagus and just asparagus are versatile products that go well with meat, fish, vegetables and seafood. That is why the number of salads with her participation is very diverse. Asparagus gives the dish a distinct bean, sweetish flavor. It can be used fresh, frozen or canned.
Note! Fresh beans are high in lectins and should be consumed raw in moderation.
To make a salad with green beans tasty and healthy, you need to carefully choose each pod when buying, paying attention to the following features:
- the pod must be firm, long and thin;
- it should not be stained, damaged by insects and diseases;
- the pod can break easily;
- the color can be green, purple or yellow, depending on the variety, but it should be bright anyway.
Fresh asparagus is available during the summer season from July to September. But it is quite possible to use frozen or canned green beans in salads. Fresh pods retain their appearance and useful properties for no more than 3-4 days if stored in the refrigerator, wrapped in a damp towel. Pre-blanched asparagus can be stored in the freezer for up to six months.
To prepare green beans for future use, remove the petioles and fibers from each pod, this is done with your hands or with a knife. After that, it needs to be processed until "al dente" is ready, only in this way it will preserve all the vitamins and useful elements.
The heat treatment time depends on the chosen method:
- steamed, cooking in salted boiling water - 10-15 minutes;
- frying in a wok or in a pan after pre-cooking - 5 minutes;
- in a skillet or microwave - 10-15 minutes.
In order for the green beans to retain their bright saturated color in the salad, they must be put in a bowl with ice immediately after cooking. The sudden change in temperature will balance the chlorophyll in the pods and they will retain their color.
Boiled or processed by any other method, asparagus is packaged in bags and placed in the freezer for long-term savings. To further use it for salads, it is enough to place the frozen contents of the package in boiling water for 5 minutes. For a warm salad, green beans are not thawed, but lightly fried in vegetable oil.
TOP 10 best green bean salads
Asparagus is a storehouse of vitamins, minerals and dietary fiber. If you know how to make a salad with green beans, then you can easily enrich the diet of your household without any problems, especially since this vegetable can be eaten even by children starting from 6 months and pregnant women. Having mastered the basic principles of making salads from asparagus, you can independently experiment with ingredients and dressings, creating your own author's recipe.
Warm salad with chicken and green beans
In many nations of the world, asparagus is added to salads and served warm. Chicken salad with green beans is a traditional Chinese dish. It cooks very quickly, but by frying vegetables and meat in vegetable oil, it turns out to be somewhat high in calories.
- Caloric content per 100 g - 517 kcal.
- Servings - 2
- Cooking time - 30 minutes
Ingredients:
- Green beans - 500 g
- Sweet pepper - 1 pc.
- Chicken fillet - 250 g
- Soy sauce - 2 tablespoons
- Vegetable oil - 3 tablespoons
- Salt to taste
- Garlic - 3 cloves
- Bulb onions - 1 pc.
Step by step preparation of a warm salad with chicken and green beans:
- Boil fresh beans in salted water for several minutes. It should stay a little hard. Drain the water.
- Rinse the chicken breast, dry it, cut into strips. Fry the meat in a wok or in a skillet in a little vegetable oil until cooked through.
- Peel the onion, cut into half rings.
- Peel the pepper, remove the seeds, cut the pulp into strips. Remove the meat from the pan, add a little new oil to the used oil, heat it up, fry the onions and peppers.
- Add asparagus to vegetables and fry for 5 minutes over low heat until all ingredients are cooked.
- Add chicken to fried vegetables.
- Peel the garlic, chop finely, mix with soy sauce, add to the pan.
- Heat the salad for another 1-2 minutes.
The breast and green bean salad is served warm and can be sprinkled with sesame seeds on top and a mixture of dried herbs can be added if desired.
Green Bean Salad with Egg
The combination of green beans with an egg in a salad can be safely called classic, because it can be used as a basis for creating multi-component salads. By adding meat, mushrooms, corn or any other vegetables to this recipe, you can get a completely new, no less tasty dish.
Ingredients:
- Frozen green beans - 400 g
- Butter - 1 tablespoon
- Chicken egg - 4 pcs.
- Garlic - 2-3 cloves
- Mayonnaise - 5-6 tablespoons
- Greens, salt, sugar, pepper - to taste
Step by step preparation of green bean salad with egg:
- Boil eggs in steep and place in cold water.
- Throw frozen asparagus in salted boiling water, cook for 5 minutes. Remove it from boiling water and rinse it in cold water.
- In a preheated frying pan, melt the butter, put the beans in it, fry over medium heat with constant stirring for 5 minutes.
- Put the beans in a deep plate, squeeze the garlic into it, mix everything.
- Peel the eggs, cut into wedges and add to the beans.
- Salt and pepper the salad, add mayonnaise, mix everything.
Decorate the finished salad with herbs, serve warm or cold.
Green beans salad with chicken fillet and pineapple
With the presented set of ingredients, you can prepare both regular and diet salad. It's all about heat treatment. To reduce the number of calories in the salad, chicken breast, green beans and champignons are not fried, but boiled, and the finished dish is seasoned not with mayonnaise, but with yogurt or low-fat sour cream.
Ingredients:
- Chicken breast - 1 pc.
- Champignons - 400 g
- Pineapple (canned) - 300-400 g
- Bulb onions - 1 pc.
- Salt, pepper - to taste
- Mayonnaise - 3-4 tablespoons
Step by step preparation of salad with green beans, chicken fillet and pineapple:
- Peel the onion, chop finely and fry in a pan.
- Wash the champignons, cut into slices, add to the pan to the onion and fry until tender.
- Fry fresh or frozen beans in a pan separately from mushrooms and onions.
- Wash the chicken fillet, cut into strips and fry in vegetable oil. It can also be boiled whole in salted water and cut into cubes.
- Remove the pineapples from the jar, cut into cubes.
- Put all the ingredients in one deep bowl, add mayonnaise, spices and mix.
When serving salad, the green beans with chicken and the rest of the ingredients can be laid out in separate heaps on a large platter, then mayonnaise and spices are served separately. Such a treat will be mixed already on the table, on top it can be decorated with pineapple slices.
Green beans salad with cucumber
This is a versatile dish made from simple, easy-to-replace ingredients. Asparagus can be used for it both fresh and frozen. To prepare one portion of such a salad of green beans and cucumber, it is enough to take no more than 1 pc. Red onions can be replaced with white, salad or regular onions. Basil is easily replaced with cilantro, dill, parsley, arugula, or any other salad leaves. Any vegetable oil is suitable instead of olive oil, and lemon juice is well replaced with wine vinegar.
Ingredients:
- Cucumber - 1 pc.
- Red onion - 0.5 pcs.
- Green beans - 10 pcs.
- Basil leaves - 1 branch
- Olive oil - 2 tablespoons
- Lemon juice - 1 tablespoon
- Salt, pepper - to taste
- Honey - 1 tsp
- Garlic - 1 clove
Step by step preparation of green beans salad with cucumber:
- Wash the cucumbers, cut into slices and place in cold water with ice. This will make them crispy. If there is no ice, place them in cold water and refrigerate while cooking the rest of the ingredients and the sauce.
- To prepare the sauce, mix olive oil with honey, squeeze lemon juice into the mixture, add garlic passed through a press. Pepper the sauce, salt, mix thoroughly.
- Peel the onion, cut into half rings, put in the prepared sauce and marinate.
- Place fresh or frozen beans in boiling water and cook for 3-4 minutes. Drain the water, send the hot beans to the onion. Mix everything and leave to cool for 3-5 minutes.
- Remove the cucumbers from the ice water. Rinse greens and chop finely. Add cucumbers and basil to the asparagus. Pepper the salad, salt and stir.
This salad goes well with meat, fish or poultry. It can be served as a stand-alone meal for dinner or as a snack.
Warm green beans salad with broccoli and shrimps
This is an original dish in which fresh vegetables are perfectly combined with fried ones. In the salad, green beans, broccoli and cherry tomatoes are ideally complemented by soft feta cheese and small salad shrimps. All these ingredients turn into a hearty and incredibly aromatic dish in just 20 minutes.
Ingredients:
- Green beans - 200 g
- Broccoli - 200 g
- Shrimps (small, salad) - 100 g
- Cherry tomatoes - 100 g
- Feta - 100 g
- Garlic - 1 clove
- Sesame (white) - 1 tablespoon
- Sweet paprika (ground) - 0.5 tsp
- Salt - 1 g
- Sunflower oil - 2 tablespoons
Step by step preparation of a warm green bean salad with broccoli and shrimps:
- The fastest way to make a salad is from frozen green beans and broccoli. Heat a frying pan and lightly fry these vegetables in vegetable oil, add chopped garlic to them.
- Add shrimp to the vegetable mixture, salt to taste, continue to fry until the vegetables are ready.
- Transfer the prepared vegetables with shrimps to a deep salad bowl.
- Wash cherry tomatoes, cut in half.
- Cut the feta cheese into cubes.
- Add tomatoes and feta to the vegetable mixture, sprinkle with paprika, mix everything gently, sprinkle with sesame seeds.
In a warm salad, green beans, shrimp, broccoli and feta create an incredible richness of taste, while tomatoes refresh and lighten the dish.
Green beans salad with ham and corn
The salad with corn and green beans, complemented by slices of ham, turns out to be very fresh, juicy and appetizing. Sour cream and soy sauce with garlic gives it a special piquant aftertaste.
Ingredients:
- Green beans (fresh or frozen) - 300 g
- Ham - 200 g
- Canned corn - 150 g
- Tomatoes - 2 pcs.
- Onions - 1 pc.
- Greens (parsley, dill) - to taste
- Sour cream (20-30%) - 200 g
- Not spicy mustard - 1 tsp
- Soy sauce - 2 tablespoons
- Sugar - 0.5 tsp
- Garlic - 1-2 cloves
Step by step preparation of green beans salad with ham and corn:
- Rinse the beans in running water, cut off the tails, cut into pieces 2-3 cm long.
- Put the chopped beans in boiling salted water and cook for 8-10 minutes. Transfer the finished asparagus to a colander and pour over with cold water. Wait for all the water to drain.
- Cut the ham into strips.
- Wash the tomatoes, cut into cubes.
- Peel the onion, cut into thin half rings.
- Open the jar of corn and drain the brine from it.
- Wash greens, chop finely.
- In a deep salad bowl, combine the asparagus, ham, tomatoes, corn, chopped onions, and herbs.
- Prepare the sauce, for this mix sour cream with mustard and sugar, add soy sauce and chopped garlic. Mix everything.
- Season the vegetables and ham with the prepared sauce and mix everything thoroughly. Season with salt and pepper if necessary.
In this salad, green beans, ham and canned corn, seasoned with an unusual sauce, create a real extravaganza of flavors. It can be easily served on a festive table or prepared as an independent dish for dinner.
Nicoise salad with tuna
This is a classic French dish. The main ingredients in the salad are tuna, green beans, tomatoes, anchovies and olives, but lettuce, capers and other ingredients can be added as desired.
Ingredients:
- Lettuce salad or salad mix - 1 pack
- Boiled potatoes - 2 pcs.
- Boiled green beans - 1 cup
- Cherry tomatoes - 6-8 pcs.
- Olives - 12-14 pcs.
- Capers - 8-10 pcs.
- Boiled eggs - 2 pcs.
- Canned tuna - 200 g
- Anchovies - 6-8 pcs.
- Dijon mustard - 1 tsp
- Granular mustard - 1 tsp
- Garlic - 1 clove
- White wine vinegar - 2 tablespoons
- Olive oil - 4 tablespoons
Step by step preparation of Nicoise salad with tuna:
- First prepare the dressing by mixing olive oil with both mustard and wine vinegar, add garlic pressed in a press. Mix everything thoroughly.
- Soak lettuce leaves in water, dry and spread evenly on the bottom of the plate. Sprinkle the salad leaves on top with the prepared dressing.
- Boil eggs and potatoes, refrigerate, peel and skin and cut into slices. Place them on top of the lettuce leaves.
- Wash the tomatoes, cut in half. Remove the tuna from the jar and mash with a fork.
- Boil the green beans, cool, put on top of the potatoes and eggs, pour a little dressing.
- After placing the green beans, tomatoes and tuna on the salad, garnish with capers and anchovies and pour the rest of the dressing over the top.
This delicate tuna green bean salad is perfect to eat with a crispy French baguette.
Salad with beef and green beans
The main ingredients in the salad are beef and green beans, they cannot be replaced in this dish with anything, but for the rest of the components you can take substitutes based on your budget and personal preferences. In the list of ingredients, the substitute and its quantity are shown in parentheses.
Ingredients:
- Beef - 400 g
- Green beans - 400 g
- Onions (red onions) - 1 pc.
- Salad mix (Chinese cabbage) - 250 g
- Tomatoes (sun-dried tomatoes, Korean carrots) - 150 g
- Olive (vegetable) oil - 5 tablespoons
- Soy sauce - 5 tablespoons
- Lemon - 0.5 pcs.
- Balsamic vinegar - 1 tablespoon
- Parmesan (cheddar, any other hard cheese with a fat content of at least 50%) - 50 g
- Pepper, salt, dry herbs, spices - to taste
Step by step preparation of salad with beef and green beans:
- Put fresh or frozen green beans in boiling water and boil for 3-4 minutes, then discard them in a colander, pour over with cold water and wait until they drain.
- Cut the tails and stalks from the pods, cut the long pods into 2-3 parts.
- Fry 400 g of beef steaks until medium is tender, cut the meat into thin strips. You can prepare it in another way, for this you wash the beef, dry it, rub it with pepper and herbs with the addition of 1 tbsp. vegetable oil. The meat is soaked for 30 minutes, then cut it across the fibers into strips 1 cm wide and quickly fry on both sides in hot oil.
- Prepare the sauce. In a small, deep bowl, combine olive oil, soy sauce, spices, and pepper. Squeeze half a lemon into the mixture, add a spoonful of balsamic vinegar.
- If you chose sun-dried tomatoes between fresh, sun-dried tomatoes and Korean carrots, cut them up and add to the sauce. The salad is most delicious when you use sun-dried tomatoes in garlic or rosemary oil.
- Peel the onion, wash, cut into thin half rings. Drizzle the chopped onion with 1 tbsp. ready sauce, mix everything.
- Wash lettuce leaves or Chinese cabbage, dry and pick in large pieces.
- Wash fresh tomatoes and cut into wedges. Do not use fresh, sun-dried tomatoes and Korean-style carrots in one dish; add only one of the listed ingredients when assembling the salad, otherwise the dish will not turn out tasty.
- Put green beans, beef, pickled onions in portioned bowls. Spread a salad mix or Chinese cabbage on top of it. Add tomatoes. Pour the sauce over everything and mix gently.
Garnish the prepared salad with sesame seeds or pine nuts.
Green beans salad with peppers and tomatoes
Due to the high content of salad greens and a dressing of sunflower oil and wine vinegar, the dish can be confidently called a vitamin, low-calorie and even dietary dish. Chard leaves are best added to a salad with green beans, peppers and tomatoes, but they can be replaced with chicory, arugula, spinach or salad mix.
Ingredients:
- Green beans - 200 g
- Tomatoes - 100 g
- Sweet pepper - 100 g
- Chard leaves - 50 g
- Salt to taste
- Sunflower oil - 2 tablespoons
- Grape vinegar - 1 tablespoon
Step by step preparation of salad with green beans, peppers and tomatoes:
- Rinse the green beans, put in a saucepan, cover with water, boil and cook for up to 5 minutes.
- Throw the cooked beans in a colander, rinse with cold water, wait for the water to drain and let it cool. Remove stalks and tails from chilled beans, cut the pods into 3 even parts.
- Rinse chard leaves or any other greens of your choice under a stream of water, cut into strips up to 1 cm. If you use lettuce leaves or chicory, you can simply tear them with your hands into medium-sized pieces.
- Wash the tomatoes, cut into medium-sized slices.
- Rinse the pepper, peel the seeds, cut the pulp into cubes.
- Put asparagus, tomatoes, bell peppers, Swiss chard leaves in a deep bowl. Salt everything.
- Season the salad with vegetable oil.
To add a spicy aftertaste to the dish, sprinkle it with apple cider or grape vinegar, mix thoroughly and serve an incredibly tasty and very healthy vegetable salad of asparagus beans with peppers and tomatoes.
Green beans salad with mushrooms
The main components in this salad are green beans, mushrooms and, of course, a lot of healthy greens rich in vitamins. The recipe uses dill and parsley, but you can use basil or any other greens according to taste and season if desired.
Ingredients:
- Green beans (frozen) - 400 g
- Fresh champignons - 300 g
- Bulb onions - 1 pc.
- Fresh herbs (dill, parsley) - 2 bunches
- Mayonnaise - 2 tablespoons
- Salt, pepper - to taste
- Vegetable oil - 2, 5 tablespoons
Step-by-step preparation of green beans salad with champignons:
- Wash the champignons, cut into thick slices.
- Preheat a frying pan, pour 1 tablespoon into it. vegetable oil. Put mushrooms in hot oil, fry them until golden brown.
- Pour 1 tablespoon into a clean skillet. vegetable oil, warm it up and put the beans in it. Fry it over high heat for a couple of minutes on each side.
- Pour the lightly fried asparagus into the mushrooms.
- Pour 1 tsp into the pan. sunflower oil.
- Peel the onion, chop finely and put on a heated frying pan. To prevent the onion from burning, pour in 1 tbsp. water. Add the fried golden onions to the beans with mushrooms, wait 10 minutes for the mixture to cool.
- Rinse greens, chop finely, add to fried vegetables with mushrooms.
- Salt and pepper the salad, add a couple of tablespoons of mayonnaise and mix everything thoroughly.
The salad can be sent to the refrigerator so that it is infused, but warm it will be no less tasty and original.
