Long Bean, Cucumber, and Tomato Salad

Gluten Free
Dairy Free
Health score
10%
Long Bean, Cucumber, and Tomato Salad
45 min.
4
96kcal

Suggestions


Elevate your culinary repertoire with this vibrant and refreshing Long Bean, Cucumber, and Tomato Salad, a dish that perfectly embodies the essence of healthy eating without compromising on flavor. Bursting with colors and textures, this gluten-free and dairy-free salad is a delightful fusion of fresh ingredients, making it an ideal side dish, antipasto, or light snack for any occasion.

Imagine the crunchy snap of long beans paired with the crispness of kirby cucumbers, all enhanced by the succulent sweetness of cherry tomatoes. Each bite is infused with aromatic garlic and the zesty tang of lime juice, creating a harmony that dances on your palate. The subtle heat from Thai chiles and the umami richness of fish sauce add layers of complexity to this dish, inviting you to savor every mouthful.

This salad not only tantalizes your taste buds but also provides a wholesome nutritional profile, with low calories per serving and a balance of protein, carbohydrates, and healthy fats. Whether served as a starter at a dinner party or enjoyed as a snack after a workout, this salad is both satisfying and nourishing.

What’s more, it’s incredibly easy to prepare! With just 45 minutes of your time, you can create a beautiful and delicious dish that will impress your family and friends. Experience the delightful interplay of flavors and textures that this Long Bean, Cucumber, and Tomato Salad has to offer, and let it inspire your next culinary adventure!

Ingredients

  •  cherry tomatoes halved
  •  cucumber english coarsely chopped
  • small garlic clove crushed
  • tablespoon granulated sugar 
  • 2.5 ounces green beans trimmed cut into 2 1/2" lengths
  • 0.3  lime cut into 3 wedges
  • tablespoons juice of lime fresh
  • tablespoons peanuts unsalted crushed
  • tablespoon shrimp dried
  •  thai chile dried drained for 2 minutes in warm water,
  • tablespoons thai fish sauce (nam pla)

Equipment

  • bowl
  • ziploc bags
  • mortar and pestle

Directions

  1. Place first 4 ingredients in a clay mortarand pound with a wooden pestle untilmashed into a fine paste, about 5 minutes.
  2. Add shrimp; mash until pulverized and wellcombined, about 2 minutes. (Alternatively,process in a mini-processor until finelychopped.)
  3. Add long beans to mortar; lightly crushwith pestle to bruise.
  4. Add cucumberpieces, fish sauce, and lime juice.
  5. Mix well.
  6. Add tomatoes, lightly crush, and mix in.(Alternatively, place beans and tomatoesin a resealable plastic bag.
  7. Roll a rolling pinover bag to bruise vegetables; transfer toa bowl with the cucumber, fish sauce, limejuice, and chile dressing.)
  8. Let marinate for10 minutes. Stir in peanuts.

Nutrition Facts

Calories96kcal
Protein17.95%
Fat34.79%
Carbs47.26%

Properties

Glycemic Index
48.27
Glycemic Load
3.08
Inflammation Score
-6
Nutrition Score
8.5234783317732%

Flavonoids

Eriodictyol
0.16mg
Hesperetin
2.47mg
Naringenin
0.17mg
Apigenin
0.02mg
Luteolin
0.08mg
Kaempferol
0.09mg
Myricetin
0.08mg
Quercetin
0.98mg

Nutrients percent of daily need

Calories:96.41kcal
4.82%
Fat:4.04g
6.21%
Saturated Fat:0.61g
3.82%
Carbohydrates:12.35g
4.12%
Net Carbohydrates:9.8g
3.56%
Sugar:7.26g
8.07%
Cholesterol:5.95mg
1.98%
Sodium:718.96mg
31.26%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:4.69g
9.38%
Vitamin C:20.63mg
25%
Manganese:0.39mg
19.69%
Vitamin K:19.46µg
18.53%
Magnesium:56.72mg
14.18%
Potassium:406.76mg
11.62%
Vitamin B6:0.23mg
11.42%
Folate:43.42µg
10.86%
Fiber:2.54g
10.18%
Copper:0.2mg
10.14%
Phosphorus:86.69mg
8.67%
Vitamin B3:1.64mg
8.21%
Vitamin A:379.76IU
7.6%
Vitamin B1:0.09mg
6.1%
Vitamin B5:0.58mg
5.79%
Iron:0.98mg
5.45%
Vitamin B2:0.09mg
5.15%
Calcium:47.69mg
4.77%
Vitamin E:0.66mg
4.42%
Zinc:0.65mg
4.31%
Selenium:2.26µg
3.23%
Source:Epicurious