Blistered 3-Bean Salad

Blistered 3-Bean Salad

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From: EatingWell Magazine, July/August 2019

Haricots verts are thinner than regular green beans, but you can use any bean with an edible pod (ask the vendor at your local farmers' market) in their place in this easy side dish recipe. Serve this healthy 3-bean salad with grilled chicken or fish for a satisfying summer meal.

Ingredients 4 servings

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  • 3 tablespoons reduced-sodium tamari
  • 1½ tablespoons rice vinegar
  • 2 teaspoons honey
  • ¼ teaspoon crushed red pepper
  • 2 teaspoons canola oil
  • 2 cups trimmed haricots verts
  • 2 cups trimmed yellow wax beans
  • ½ cup shelled edamame
  • 2 teaspoons grated fresh ginger
  • 1 teaspoon grated garlic
  • 3 tablespoons chopped fresh cilantro
  • 2 teaspoons toasted sesame oil
  • 2 teaspoons toasted sesame seeds

Preparation

  • Prep

  • Ready In

  1. Whisk tamari, vinegar, honey and crushed red pepper in a small bowl.
  2. Heat canola oil in a large cast-iron skillet over high heat. Add haricots verts, wax beans and edamame; cook, stirring often, until blistered, 4 to 5 minutes. Add ginger and garlic; cook, stirring constantly, for 30 seconds. Add the tamari mixture and cook until the sauce is slightly thickened and the beans are just tender, 1 to 2 minutes.
  3. Transfer the beans to a platter. Top with cilantro, sesame oil and sesame seeds.

Nutrition information

  • Serving size: ½ cup
  • Per serving: 115 calories; 6 g fat(1 g sat); 4 g fiber; 11 g carbohydrates; 4 g protein; 77 mcg folate; 0 mg cholesterol; 6 g sugars; 3 g added sugars; 437 IU vitamin A; 14 mg vitamin C; 56 mg calcium; 2 mg iron; 374 mg sodium; 269 mg potassium
  • Nutrition Bonus: Vitamin C (23% daily value)
  • Carbohydrate Servings: ½
  • Exchanges: 1½ vegetable, 1 fat, ½ other carbohydrate

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