Green Bean Salad with Seeds
This Green Bean Salad with Seeds is all about clean flavors and satisfying textures. Just a handful of fresh vegetables, a quick homemade dressing, and a mix of toasted seeds come together in one bright, nourishing bowl. It’s easy to make, endlessly adaptable, and perfect for any meal.
Why You’ll Love This Green Bean Salad with Seeds
- Quick and Easy – No complicated steps, just basic chopping and mixing.
- Nutrient-Rich – Loaded with fiber, vitamins, minerals, and healthy fats.
- Vegan and Gluten-Free – A great option for various dietary needs.
- Meal-Prep Friendly – Keeps well in the fridge and perfect for make-ahead meals.
- Texturally Exciting – Between the soft peas and crunchy seeds, every bite is satisfying.
Ingredients
Let’s take a closer look at what makes this salad both simple and delicious:
For the Salad:
- 1 cup cooked green beans – Lightly steamed or blanched until just tender and still bright green.
- ½ cup thawed green peas – Sweet and tender, they add color and freshness.
- 1 small red onion – Thinly sliced for a mild bite and a pop of purple.
- ¼ cup spring onion, chopped – Adds freshness and depth.
- 1 handful chopped lettuce – Use any leafy greens you like (romaine, gem lettuce, butterhead, or mixed leaves).
- 1 small cucumber – Adds freshness and crunch to the salad
- ½ cup mixed toasted seeds – Pumpkin, sunflower, sesame, and flax create an irresistible crunch and boost of nutrition.
For the Dressing:
- 1 tsp Dijon mustard – Sharp and tangy, it helps emulsify the dressing.
- 2 tbsp olive oil – Smooth and rich; choose extra virgin for the best flavor.
- 1 tsp maple syrup – A touch of sweetness to balance the acidity.
- 2 tbsp balsamic vinegar – Deep, tangy, and slightly sweet.
- Salt to taste – Enhances all the other flavors.
Health Benefits of Green Bean Salad
This salad is more than just a tasty side dish, it’s a powerhouse of nutrition.
- Green Beans & Peas: Packed with fiber, vitamin C, vitamin K, and antioxidants. They’re also low in calories, making them a smart choice for any diet.
- Onions (Red & Spring): Offer anti-inflammatory properties and may help support heart health.
- Lettuce: Hydrating and light, contributing vitamins A and K.
- Seeds: A rich source of healthy fats, plant protein, and minerals like magnesium, zinc, and iron.
- Olive Oil & Balsamic Vinegar: Together, they promote heart health and deliver flavor without adding any processed ingredients.
Serving Suggestions for Green Bean Salad with Seeds
This Green Bean Salad with Seeds works beautifully in a variety of settings:
- As a side dish – Perfect with grilled tofu, veggie burgers, roasted potatoes, or quinoa patties.
- As a light lunch – Add a slice of crusty wholegrain bread or a scoop of hummus on the side.
- For meal prep – Store in the fridge in an airtight container. Just keep the seeds separate until serving to preserve their crunch.
- For picnics or potlucks – A crowd-pleaser that holds up well at room temperature and offers something fresh and nourishing amidst heavier dish.
Green Bean Salad with Seeds Customization
One of the best parts about this salad is how easily you can adjust it to suit your preferences or what’s in your fridge.
Add-Ins:
- Avocado – For creaminess and healthy fats.
- Cherry tomatoes – Adds a juicy, sweet pop.
- Olives or capers – For a briny kick.
- Chickpeas or lentils – To make it heartier and more protein-rich.
Swaps:
- Lettuce: Swap for baby spinach, kale, or arugula.
- Balsamic vinegar: Use apple cider vinegar or lemon juice for a different flavor profile.
- Maple syrup: Substitute with agave syrup or a touch of date syrup.
Tips for the Best Salad
- Don’t overcook the green beans – They should be tender yet still have a bite.
- Balance the dressing – Taste as you go. The mustard and vinegar give it zing, while maple syrup smooths it out.
- Mix right before serving – Especially if using delicate greens like lettuce.
- Use good olive oil – Since it’s a raw dressing, the flavor of the oil really shines.
Frequently Asked Questions (FAQs): Green Bean Salad with Seeds
Can I use canned green beans?
Yes, but they tend to be softer and less vibrant than fresh or frozen. If using canned, drain and rinse them thoroughly, and handle gently when mixing.
What’s the best way to toast seeds without burning them?
Use a dry skillet over medium-low heat, stir often, and watch closely. They only need a few minutes. Once they begin to pop or slightly darken, remove from heat.
Can I make this salad oil-free?
Yes! You can omit the olive oil and use a splash of water to emulsify the dressing. The texture will be a bit different but still flavorful.
What if I don’t have maple syrup?
You can substitute with agave, date syrup, or even a pinch of brown sugar. Honey is also an option if not strictly vegan.
Can this Green Bean Salad with Seeds be served warm?
Yes. While it’s typically served chilled or at room temperature, it’s delicious warm as well. Just skip the lettuce and toss the ingredients together while the green beans and peas are still warm.
Is this Green Bean Salad with Seeds kid-friendly?
Definitely! You can chop the vegetables into smaller pieces and reduce the onion if your child prefers milder flavors. The seeds add a fun crunch that many kids enjoy.
How can I make it more filling?
Add cooked grains (like farro, barley, or quinoa), legumes (like lentils or chickpeas), or a scoop of hummus on the side.
Check out more recipes:
Savory Chickpea Granola Clusters
Green Bean Salad with Seeds
Ingredients
For the salad:
- 1 cup green beans steamed or blanched
- ½ cup thawed green peas
- 1 small red onion thinly sliced
- ¼ cup chopped spring onion
- 1 small cucumber chopped
- 1 handful chopped lettuce
- ½ cup mixed seeds such as pumpkin, sunflower, sesame and flax
For the dressing:
- 1 tsp Dijon mustard
- 2 tbsp olive oil
- 1 tsp maple syrup
- 2 tbsp balsamic vinegar
- salt to taste
Instructions
- Prep the vegetables: Steam or blanch green beans until just tender; rinse under cold water. Thaw peas and drain. Slice red onion, chop spring onion and lettuce.
- Toast the seeds: In a dry skillet over medium heat, toast seeds for 3–4 minutes, stirring until aromatic and lightly golden. Let cool.
- Whisk together Dijon mustard, olive oil, maple syrup, balsamic vinegar, and salt.
- In a large bowl, combine green beans, peas, onions, and lettuce. Pour over the dressing and toss gently to coat.
- Sprinkle toasted seeds on top and serve immediately, or keep them separate until serving for maximum crunch.
