This simple, tasty salad recipe is the best way to enjoy delicious fresh seasonal veggies like green beans, cucumber, radishes, and (mâche) lamb's lettuce.
Hi hi lovely, I want to share with you one of my favorite fresh green bean recipes. Definitely, not one of the classic salad recipes that you know. It's a tasty salad recipe with tempeh and green beans, tossed in a tart-sharp balsamic dressing to offer you a deliciously rich flavor and a crunchy salad.
This simple, fresh salad recipe is high in fiber that will promote your satiety, helping you to eat fewer calories as you feed your microbiome and cells.
The secret to this salad recipe is not to overcook the fresh green beans. As matter of fact, you just slightly cook them in such a way that they retain their crunchiness as well as the deep green color.
Additionally, the melon adds a surprising sweet twist while mizuna brings a peppery bitter note to this bold healthy salad. Choose a well-repined melon to really get to enjoy this green bean salad.
Lovely, have you tried tempeh yet? Indeed it's a fantastic quick source of proteins especially for us who are following an anti-inflammatory diet, and not consuming animal products.
You could be asking,
Well, let's travel a little, shall we? Tempeh originated from Java in Indonesia, where several centuries ago, Javanese people developed a collection of fermented foods named tempeh.
In fact, tempeh is made by adding mold to cooked then peeled soybeans for fermentation at 37°C for about 72hrs.
Tempeh has an earthy taste with a meaty texture when cooked.
Besides, it's rich in protein and has beneficial effects on regulating high blood sugar and preventing diabetes, as well as being an anti-inflammatory.
Can you eat tempeh raw?
- Of course you can, as long as it's pasteurized, even though it doesn't taste that great! Make sure to check on the package.
- However, you can improve its taste by cooking it.
- Since tempeh is a fermented product, it has probiotics that will degrade with high heat. Make sure to use low to moderate heat.
- While some cooking methods will only harm the probiotics on the surface, microwaving tempeh will destroy them all since the cooking starts inside the food.
- Alternatevely, I like marinating raw tofu in balsamic vinegar to give it that sharp sour-sweet woody flavor.
If you're new to tempeh or tofu, start with a small amount. You can find these in Asian and healthy food stores or in the refrigerated section of most grocery stores near you.
How to prepare fresh green beans
I love using fresh green beans when they are in season. They are crunchy and juicy with more taste than frozen green beans.
- First clean your green beans
- Aligne a bunch of them on a chopping board and using a sharp knife cut the edges. Slice them into the desired size. Repeat the process till all beans are done.
- You can steam your beans or
- Add the green beans with just a little amount of water in an already heating pan.
- Sprinkle some salt and some dust of bicarbonate of soda (you need just a little amount that I can't give you the measurements)
- Toss the beans with a spatula, cover the pan and cook the beans at moderate heat,
- Keep tossing. (If using high heat the water will evaporate too fast, add some more spoonfuls)
- The cooking takes 3-5mins.
- During that time, prepare your sink with some cold water, add ice cubes.
- Transfer the cooked green beans in a large container like baking tin that can fit in your sink, spread the beans (the beans should not pile on themselves)
- Emerse the baking tin in the cold-freezing water to cool the beans (this stops the cooking)
- After 3mins, put the beans in your freezer for about 15mins, to completely cool the beans. They're now ready for the salad recipe. Ideally would be to cook the green beans the day before.
For extra details see the recipe card.
Once the green beans have cooled, you can then proceed in assembling this salad recipe. You can as well prepare the green beans ahead and keep them in your fridge.
Can you make this salad recipe as meal prep?
Yes, you can! however, it's advisable to leave out the mâche lettuce. Mâche gets soaked up so fast losing its vibrant deep green color as it's very delicate and fragile to store.
Compose this salad recipe and consume it within 4 days.
Alternatives for this fresh green beans recipe
- Replace the fresh green beans with frozen or tinned beans,
- Go for tofu, chicken, tuna, or salmon to replace tempeh,
- If you can't get the mâche, opt for butter lettuce or any other,
- Mizuna salad can could be replaced by arugula
- For the melon, go for apples or pears.
I believe you'll love this fresh-tasting salad recipe. Use your favorite salad dressing to make it even more delicious.
You can choose to serve this salad on a platter or mix it up in a bowl with salad dressing then serve (see photos)
Let's keep healing our bodies with nutrient-dense healthy foods.
My love to you, Githu.
Check on these delicious salads
- The best Mediterranean quinoa salad
- Colorful cauliflower with salad fresh coconut
- Easy roasted beets salad with roasted onions
- A must make apple salad with alfalfa
A tasty salad recipe with tempeh & fresh green beans
- Chopping board
- Sharp knife
- Big salad bowl
- A platter
- Salad spoons to toss the salad
- Small bowl
- Small jar with a rid
- A pan or saucepan
- 300 grams pasteurized tempeh
- 3 tablespoon balsamic vinegar (nonsugared)
- 2 tablespoon soy/teriyaki sauce (nonsugared)
- 3 tablespoons balsamic vinegar
- 4 tablespoons cold-press olive oil
- ½ teaspoon salt
Green beans salad
- 250 grams Sliced, cooked then cooled green beans
- ½ small melon (peeled and diced)
- ½ cup diced radishes of your choice
- 1 medium English cucumber (sliced)
- some mizuna leaves
- a handful of mâche or any lettuce of your choice
- dust of baking powder & salt to cook green beans
Crunchy fresh green beans
- Clean fresh green beans and chop the edges. Slice the beans into bite sizes
- You can steam your green beans or
- Add them with just a little amount of water into an already heating pan
- Add a dust of baking powder and salt then toss and cover to cook the green beans
- Keep tossing now and then
- Cook for 3-4 minutes, remove from the pan, transfer the beans into a bowl or container that you can submerge into your kitchen sink
- Add water and ice into your sink, place the bowl with beans into the sink, this will cool the beans fast. Place the beans in the freezer for 15mins. See notes below
- Mix the balsamic vinegar with soy/teriyaki sauce in a bowl
- Cut the tempeh into small cubes. Put add them into the bowl with the sauce and mix gently. Cover and keep in your fridge as you work on the rest of the salad.
- Put all the ingredients in a small jar with a rid, shake vigorously to mix them. Set a side
- Clean all your vegetables. Pay particular attention to the mâche salad as it can hold some sand
- Prepare the cucumber, melon, radishes, & mizuna by chopping, dicing, and slicing them
- You can put the ingredients on a platter for a buffet, placing the balsamic dressing on the side.
- Otherwise, you can add all the ingredients and toss them into a salad with the balsamic dressing in a big salad bowl
- I hope you'll enjoy this salad.
- Cook green beans ahead of time or the day before. Time for cooking green beans isn't included in the recipe.
- You can also marinate tempeh hours before.