Delightful and Healthy Green Bean and Egg Salad for Spring

Green beans take center stage. but their supporting cast gives them some competition in this delicious salad. Blanched green beans, sweet grape tomatoes, salty olives, sliced egg, and zesty lemon-based dressing combine textures and flavors to make every bite a treat. Enjoy this fresh salad with company or as an everyday side salad or entree salad topped with salmon, chicken, or garbanzo beans for protein. 

Containing fiber, antioxidants, and heart-healthy fats, this salad is both nutritious and satisfying, while being low in calories. The fresh ingredients provide a variety of textures and flavors, making it a great way to enjoy seasonal produce while supporting overall health.

Variations and Serving Suggestions

• Fresh green beans are a treat when in season, but frozen cut, french, or string green beans work well, too. Instead of blanching them, just thaw them before tossing them in the salad. 
• Garlic lovers can add slices of roasted garlic cloves to the salad. 
• For variety, swap the olives for 1-2 ounces of anchovies, drained and chopped, or 1 tablespoon of capers.
• For a creamier dressing, blend in ¼-½ cup of plain Greek yogurt.
• Try green, purple, or white asparagus spears, cut into pieces, or try broccoli or cauliflower florets instead of green beans. 
• For variety, swap balsamic or red wine vinegar for lemon juice. 
• For variety, swap chopped peanuts, walnuts, or other nuts for the sunflower seeds.
• Use any of your favorite fresh or dried herbs for flavor. 
• For a main course, add more protein such as another 2 eggs or 4 egg whites or 8-12 ounces of cooked skinless chicken or salmon. Falafel is a plant-based option. 
• For a light meal, enjoy this salad with lentil soup, minestrone soup, or another healthy soup.  
• For entertaining, serve the salad with pinwheel wraps or a charcuterie board. 

Recipe for Green Bean and Egg Salad for Spring

Makes 4 servings

Ingredients: 

Dressing: 

• 2 tablespoons of lemon juice
• 2 tablespoons of olive oil
• 1 clove of garlic, peeled and minced
• ¼-½ cup of fresh herbs like parsley, chives, or mint
• Salt and pepper to taste

Salad: 

• 1 pound of green beans, trimmed
• 1 cup of grape tomatoes, halved
• ¼-½ cup of diced red onion
• ½ cup of sliced green or Kalamata olives
• 2 hard-boiled eggs, sliced or chopped, or 4 hard-boiled egg whites, chopped
• ¼ cup of sunflower seeds

Instructions: 

1. Blanch the green beans in boiling salt water for 2 minutes. Then drain and transfer to a bowl filled with ice water. Drain and set aside. 
2. In a small bowl, make the dressing. Whisk together the lemon juice, olive oil, garlic, salt and pepper, and herbs. Set aside. 
3. In a large bowl, mix the green beans, grape tomatoes, red onion, and olives gently together. 
4. Serve with eggs and sunflower seeds on top, and dressing on the side. 

Nutrition information per serving: 220 calories; 15 grams of fat; 2 grams of saturated fat; 100 mg of cholesterol; 350 mg of sodium; 14 grams of carbohydrates; 4 grams of sugar; 5 grams of fiber; 8 grams of protein

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