Fresh Salad: Green Beans and Lentils with Feta-Yogurt Dressing!
The Salad That Will Change Your Life (and Diet!)
Food lovers, get ready to fall in love with salad! Forget the usual sad and bland side dish: today I bring you an explosion of flavors, textures, and colors with my green bean, arugula, lentil salad, and that feta and yogurt dressing that will make you daydream. This is not just a simple salad, it’s a complete, nutritious, and incredibly satisfying dish, perfect for a light yet energizing lunch or a summer dinner with friends.
Think of the crispiness of the green beans, the slightly bitter and spicy taste of arugula, the nutritious and hearty texture of lentils, all embraced by a fresh, savory, and smooth dressing. It is a harmony of ingredients that marry perfectly, creating a balance of taste that will make you say: “How did I ever live without this?” And the best part is that it’s prepared in a flash, ideal for those who, like me, always have a thousand ideas in mind but little time in the kitchen!
A Concentrate of Well-being and Mediterranean Taste
It’s a dish that makes you feel good, inside and out, without giving up the pleasure of food. Its simplicity allows each component’s freshness to shine, transforming an assortment of vegetables and legumes into a symphony of flavors that will conquer even the most demanding palates. Perfect for hot days, it’s proof that you can eat light with a lot of taste!
Below are more delicious salads:
- Difficulty: Easy
- Cost: Economical
- Preparation time: 15 Minutes
- Portions: 4 People
- Cooking methods: Stovetop
- Cuisine: Italian
- Seasonality: Spring, Summer, and Fall
- Energy 419.19 (Kcal)
- Carbohydrates 19.97 (g) of which sugars 8.07 (g)
- Proteins 21.82 (g)
- Fat 28.60 (g) of which saturated 15.36 (g)of which unsaturated 5.32 (g)
- Fibers 4.83 (g)
- Sodium 1,452.79 (mg)
Indicative values for a portion of 428 g processed in an automated way starting from the nutritional information available on the CREA* and FoodData Central** databases. It is not food and / or nutritional advice.
* CREATES Food and Nutrition Research Center: https://www.crea.gov.it/alimenti-e-nutrizione https://www.alimentinutrizione.it ** U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. https://fdc.nal.usda.gov
Ingredients
- 14 oz green beans
- 3 oz arugula
- 3.5 oz cooked lentils
- 14 oz feta
- 7 oz Greek yogurt (or sour cream or ricotta)
- 1 white onion (small)
- 1/2 lemon (juice)
- to taste extra virgin olive oil
- to taste salt
- to taste pepper
- 1 clove garlic
Tools
- Pot Lagostina Gioiosa Deep Casserole with 2 Handles, Stainless Steel 18/10, Diameter Ø 8.7 inches, 4.0 Liters, Induction Pot, Gas and Oven up to 482 °F, Shiny Exterior and Satin Interior Finish
- Strainer Wonnell Set of 3 Stainless Steel Sieves/Kitchen Sieve/Colander with Handle for Kitchen, Fine Mesh Sieve for Draining Pasta, Flour, Spices, Vegetables, Egg Whites, etc.
- Immersion Blender Moulinex DD6558 Quickchef 3in1 Immersion Blender, 1000 W, Mixer with Powelix Technology and 10 Speeds, 3 Accessories, 800 ml Beaker, 500 ml Chopper and Whisk, Stainless Steel Blades
Steps
Let’s prepare the green beans: Trim the green beans, wash them, and boil them in salted water for about 10 minutes until they are tender but still crisp. Drain them and rinse under cold water to maintain their bright color and stop the cooking. Drain the lentils: If using canned lentils, drain them well and rinse under cold running water. If you have dried lentils, cook them in water for about 20 minutes. Finely chop the onion with the garlic. Take the lentils and season them with this mixture, 2 tablespoons of oil, a pinch of salt and pepper, set aside.
Take half of the feta and cut it into small pieces, place them in a small baking tray lined with parchment paper, and bake at 350°F for 15 minutes until golden. (If you prefer it raw, skip this step). In a bowl, once cooled, season the green beans with 2 tablespoons of oil, a splash of lemon juice, a handful of arugula, a little salt, and pepper. Set aside
Let’s prepare the feta-yogurt dressing: In a bowl, combine the Greek yogurt, crumbled remaining feta, lemon juice, 2 tablespoons of extra virgin olive oil, salt, and pepper. Mix well with a fork or whisk until you get a creamy sauce. If desired, add some chopped mint or dill. Let’s compose the salad: On a serving dish, place the lentils, top with the green bean salad sprinkled with baked feta, and serve with the dressing.
Tips, variations, notes for the green bean and lentil salad with feta-yogurt dressing
Vegetables: Always choose fresh and seasonal vegetables for maximum flavor and nutrients.
Lentils: If you prepare them at home, boil and let them cool before using them in the salad.
Variations: You can add halved cherry tomatoes, sliced cucumbers, or thinly sliced red onion to further enrich the salad.
More flavor: A pinch of dried oregano in the dressing can add an extra Mediterranean touch.
More flavor: A pinch of dried oregano in the dressing can add an extra Mediterranean touch.
FAQ (Questions and Answers)
What makes this green bean and lentil salad with feta-yogurt dressing so irresistible and, above all, so healthy?
It’s a real power-food! Green beans provide fibers and vitamins, arugula adds a touch of personality and antioxidants, while lentils are an amazing source of plant-based proteins and iron, perfect to keep you full and energetic. But the real masterstroke is the dressing: fresh and light yogurt combines with the bold saltiness of feta, creating a creamy dressing that wraps each ingredient and adds that Mediterranean note that feels like a vacation.
