Green Bean, Feta, and Black Olive Salad

Vegetarian
Health score
24%
Green Bean, Feta, and Black Olive Salad
45 min.
6
204kcal

Suggestions


Looking for a vibrant and refreshing side dish that will elevate your meal? Look no further than this delightful Green Bean, Feta, and Black Olive Salad! Perfectly suited for vegetarians, this salad combines the earthy flavors of bulgur with the crispness of green beans, creating a dish that is both nutritious and satisfying.

The star ingredients—crumbled reduced-fat feta cheese and kalamata olives—add a savory richness that beautifully complements the fresh herbs of mint and parsley. With a zesty dressing made from fresh lemon juice and extra-virgin olive oil, each bite bursts with flavor, making it an ideal accompaniment to any main course.

Not only is this salad a feast for the taste buds, but it’s also a feast for the eyes, showcasing a colorful medley of greens and purples. Plus, it’s quick to prepare, taking just 45 minutes from start to finish, and it serves six, making it perfect for gatherings or family dinners. With only 204 calories per serving, you can indulge guilt-free while enjoying a healthy, balanced dish.

Whether you’re hosting a summer barbecue or simply looking to add a nutritious side to your weeknight dinner, this Green Bean, Feta, and Black Olive Salad is sure to impress. Dive into this delicious recipe and bring a taste of the Mediterranean to your table!

Ingredients

  • 0.3 teaspoon pepper black freshly ground
  • 1.3 cups bulgur uncooked
  • ounces feta crumbled reduced-fat
  • 0.3 cup mint leaves fresh chopped
  • 0.3 cup parsley fresh chopped
  • cups green beans leftover cooked cut into 1-inch pieces
  •  kalamata olives pitted finely chopped
  • 0.3 cup juice of lemon fresh
  • 0.5 teaspoon lemon zest grated
  • 2.5 tablespoons olive oil extra virgin extra-virgin
  • 0.3 cup onion red thinly sliced
  • 0.5 teaspoon salt 
  • 1.3 cups water boiling

Equipment

  • bowl

Directions

  1. Combine bulgur and boiling water in a large bowl.
  2. Let stand 30 minutes or until water is absorbed.
  3. Add remaining ingredients to bulgur; toss gently.
  4. Serve at room temperature.

Nutrition Facts

Calories204kcal
Protein13.93%
Fat35.33%
Carbs50.74%

Properties

Glycemic Index
30.67
Glycemic Load
8.78
Inflammation Score
-6
Nutrition Score
11.773043409638%

Flavonoids

Eriodictyol
1.08mg
Hesperetin
1.66mg
Naringenin
0.14mg
Apigenin
5.49mg
Luteolin
0.34mg
Isorhamnetin
0.33mg
Kaempferol
0.25mg
Myricetin
0.42mg
Quercetin
2.4mg

Nutrients percent of daily need

Calories:204.33kcal
10.22%
Fat:8.55g
13.16%
Saturated Fat:1.97g
12.33%
Carbohydrates:27.64g
9.21%
Net Carbohydrates:20.81g
7.57%
Sugar:2.4g
2.67%
Cholesterol:7.59mg
2.53%
Sodium:374.07mg
16.26%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:7.59g
15.17%
Vitamin K:61.03µg
58.13%
Manganese:1.02mg
50.76%
Fiber:6.83g
27.32%
Vitamin C:13.04mg
15.8%
Magnesium:61.99mg
15.5%
Vitamin A:557.64IU
11.15%
Phosphorus:107.26mg
10.73%
Vitamin B3:1.85mg
9.25%
Vitamin B6:0.17mg
8.51%
Iron:1.42mg
7.91%
Vitamin E:1.15mg
7.64%
Copper:0.15mg
7.48%
Folate:29.33µg
7.33%
Vitamin B1:0.11mg
7.18%
Potassium:244.27mg
6.98%
Vitamin B2:0.08mg
4.88%
Zinc:0.72mg
4.82%
Vitamin B5:0.43mg
4.27%
Calcium:37.56mg
3.76%
Selenium:0.97µg
1.38%
Source:My Recipes