Healthy Kefta and Zucchini Kebabs Recipe
Bean salad is a common cold salad composed of various cooked beans – green beans, yellow wax beans, garbanzo beans, kidney beans – and typically fresh raw onions, peppers, and/or other vegetables, tossed in a vinaigrette or vinegar and characteristically sweetened with sugar. It can also be prepared as a pickled dish. Bean salad is a popular choice for home canning. Salads prepared with this method should be used within a year for best quality.
- 3 tablespoons oil (olive)
- 4 cups Green Beans (thinly sliced)
- 75 grams Parmesan Cheese (Low Sodium)
- 32 grams Basil
- 12 tablespoons Balsamic Vinegar
- 1 dash Pepper
- 1 dash Salt
- 2 cups Onion (Finely Chopped)
- 1 cup Sliced Cucumber
- 4 tablespoons Crispy Fried Onion
- Salted Peanuts
Soak chopped onions in water: Place the chopped onions in a small bowl of water. This will help take the edge off the onions. Let sit while you prepare the rest of the salad.
Blanch the green beans: Bring a large pot of salted water to a boil (2 Tbsp salt for 2 quarts of water). Add the green beans to the water and blanch only for about 2 minutes or so, until the beans are just barely cooked through, but still crisp.
Bring a large pot of salted water to a boil (2 Tbsp salt for 2 quarts of water). Add the green beans to the water and blanch only for about 2 minutes or so, until the beans are just barely cooked through, but still crisp. Fresh young beans should cook quickly. Older, tougher beans may take longer. While the beans are cooking, prepare a large bowl of ice water. When the beans are ready, use a slotted spoon to remove them from the boiling water to the ice water to stop the cooking. Drain the green beans and the red onions.
Toss with red onion, balsamic, Parmesan: Place the green beans, red onion, and chopped basil in a large bowl. Sprinkle in the olive oil, toss to coat. Sprinkle in the balsamic and Parmesan cheese. Toss to combine. Season to taste with salt and freshly ground black pepper.
- Serving
Chill until ready to serve. Overlap the cucumber and tomato on the side of each plate, sprinkle over the crispy fried onions.
Serving Size 600
Servings 6
- Amount Per Serving
- Calories 1090
- Calories from Fat 78
- % Daily Value *
- Total Fat 85g131%
- Saturated Fat 120g600%
- Trans Fat 100g
- Cholesterol 250mg84%
- Sodium 255mg11%
- Potassium 240mg7%
- Total Carbohydrate 800g267%
- Dietary Fiber 64g256%
- Sugars 5g
- Protein 42g84%
- Vitamin A 31%
- Vitamin C 67%
- Calcium 80%
- Iron 90%
- Vitamin D 4%
- Vitamin E 50%
- Vitamin K 98%
- Thiamin 26%
- Riboflavin 45%
- Niacin 16%
- Vitamin B6 93%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
Also easy to make your own! Just combine 1/4 cup ordinary soy sauce (I use Kikkoman) and 1/4 cup brown sugar over medium heat. Bring to a simmer and reduce until it becomes a maple syrup consistency. It will thicken more when it cools.
2. Chilli - I use 2 birds eye or Thai red chillies, adds a mild warmth, doesn't make it spicy. Adjust to taste. Chilli paste can also be used instead - add it when you add the rice.