Cold green bean salad

Salad: more than just ‘rabbit food’

Salad often gets a bit of a bad rap. It’s frequently dismissed as a joyless option for dieters, which is good for your health but ultimately leaves you unsatisfied. However, here at Erbology we firmly believe that salads don’t have to be dull and uninspired! And this green bean salad recipe is an excellent case in point.

Although we tend to think of it as a modern dish, salad actually dates all the way back to antiquity. Food historians assert that both ancient Greeks and Romans tucked into salads – specifically, mixed greens with salty dressings. In fact, we get the word ‘salad’ from the Latin sal, meaning salt.

While we still enjoy green salads very similar to these original versions, the dish has developed considerably since then. Today, you can find all sorts of creative salad recipes that use a wide range of delicious, wellness-boosting ingredients. In addition to being beneficial for you, they’re generally quick and easy to prepare. And that’s definitely the case with this green bean salad recipe.

Before we get into the details of how to make it, let’s explore how the dish could benefit your health. You’ll be pleased to know our green bean salad recipe is good for more than just reducing your calorie intake!

The health benefits of green beans

Naturally, green beans take centre stage in this cold green bean salad recipe. Although they may look unassuming, they’re bursting with nutritional benefits.

Firstly, green beans are a fantastic source of several key vitamins and minerals. These include vitamins A, C, and K, folate, plus manganese, calcium, phosphorus, magnesium, and potassium. Each of these plays a crucial role in our overall health and wellbeing.

For example, vitamin A supports healthy vision and vitamin C is a potent antioxidant which can boost immunity. Meanwhile, vitamin K is necessary for blood clotting and building strong bones. Regarding minerals, manganese assists with wound healing and bone health, while phosphorus regulates the functions of nerves and muscles. The fact that green beans are also rich in calcium makes this humble ingredient even better at protecting the condition of your bones.

Another organ which this green bean salad recipe could be particularly beneficial for is the heart. Green beans are a great source of potassium and folate, both of which can lower blood pressure.(1) What’s more, they’re also high in fiber, which could help to decrease cholesterol levels. This promotes healthy blood flow and lowers the risk of cardiovascular disease.

Fiber is important for digestive health, too. It nourishes your gut microbiome, which supports everything from the immune system to brain function. Green beans are especially beneficial in this regard because they are a low FODMAP food. FODMAPs are certain types of carbohydrates that are resistant to digestion. Eating them can cause unpleasant symptoms such as bloating, stomach cramps, and constipation, plus worsen conditions like IBS. So, if you’re susceptible to digestive issues, this green bean salad recipe is a perfect choice.

Nutrient-packed potatoes and sensational seasonings

There’s more to this green bean salad recipe than just the green beans! Each ingredient has its own benefits to offer, not only in terms of taste but also their positive effect on our wellbeing.

Take potatoes. Although not necessarily what springs to mind when we think of healthy vegetables, they’re highly nutritious. What’s more, they contain resistant starch, which can reduce insulin resistance and improve blood sugar control.(2)

Tucking into this green bean potato salad might also benefit your gut health. Your gut bacteria convert resistant starch from potatoes into butyrate, a short-chain fatty acid which reduces inflammation in the colon. This could help those with inflammatory bowel disorders, and possibly reduce the risk of colon cancer.(3)

Even the seasonings have a key role to play in this green bean salad recipe. For example, black pepper is rich in a compound called piperine. Research suggests that piperine is a potent anti-inflammatory, which could help to alleviate conditions like arthritis and asthma.(4) Animal studies also indicate that it has the potential to ease symptoms of neurodegenerative diseases such as Alzheimer’s and Parkinson’s.(5) However, further research is necessary to clarify whether these findings are applicable to humans.

Turning to herbs, parsley likewise offers some powerful health-boosting properties. Firstly, it’s rich in flavonoids which act as antioxidants, defending our cells against the damage caused by free radicals. Parsley is additionally a fabulous source of lutein and zeaxanthin. These are carotenoids that help to look after the health of our eyes. Studies suggest they can reduce the risk of conditions such as age-related macular degeneration, further protecting our vision.(6)

That’s a lot of great reasons to whip up this green bean salad recipe! Here’s how to do it.

Wholesome and satisfying: our green bean salad recipe

The first step in this green bean salad recipe is to cook your green beans and potatoes. We’ve recommended peeling and boiling the potatoes, however you can leave the skin on if you prefer. In fact, potato skins are bursting with vitamins and minerals, so this is an even healthier option. If you’re serving this green bean salad cold, allow your ingredients to cool before moving on to the next part.

Now it’s time to make the dressing. In a small bowl, mix together the mustard and lemon juice before adding a pinch of sea salt. Round things off with the extra virgin olive oil and a tablespoon or two of organic thyme water. More on that special ingredient later! Then give the mixture a good stir until it’s combined.

For the salad itself, begin by popping the green beans, potatoes, and lettuce into a large bowl. Feel free to swap the lettuce for another type of leafy green if you’d like – this is a really easy way to bring variety to your green bean salad recipe. After that, add the olives to the dish and then sprinkle on the black pepper. You can always adjust the quantity of both these ingredients to suit your tastes.

Finally, pour the dressing over the salad and gently mix the ingredients so they’re all evenly coated. Top the dish off with a scattering of fresh chopped parsley, and it’s ready to serve!

Dialling up the dressing

The dressing is a key part of this green bean salad recipe. Not only does it add flavor to the dish, but it also boosts its nutritional value. And while you could simply buy salad dressing from the shop, making your own is much more satisfying! Plus, you’ll avoid the added sugar and other unwanted ingredients many pre-made dressings contain.

As you saw in the details of this green bean salad recipe, mustard forms the base of our dressing. In addition to its rich flavor, mustard is highly nutritious. As well as key minerals such as iron and selenium, it contains a potent compound called sinigrin. Research suggests that sinigrin has antioxidant, anti-inflammatory, antifungal, and antibacterial properties.(7) Indeed, evidence indicates that many phytochemicals in mustard could help protect against chronic health conditions like heart disease and diabetes.(8)

Turning to the extra virgin olive oil, this is a fairly common ingredient in salad dressings – and with good reason. For example, it helps to reduce the risk of heart disease in several ways. These include lowering blood pressure, decreasing inflammation, and stopping the oxidation of LDL cholesterol.(9) Similarly, olive oil could reduce the chances of suffering a stroke. What's more, it’s rich in oleic acid and vitamin E. The former acts as an anti-inflammatory and may benefit your joints, while the latter contributes to skin health.

Lastly, we’ve added a dash of lemon juice to this green bean salad recipe. Besides its citrusy zing, this brings extra vitamin C to your meal. Lemons could even aid digestion and help to prevent kidney stones thanks to the citric acid they contain.

Thyme water: adding more than just flavor

What makes this green bean salad recipe unique is the inclusion of thyme herbal water in the dressing. And there are plenty of reasons why we’ve chosen to do so. For starters, it adds a warm, earthy taste and aroma to the dish, with refreshing undertones of mint. Moreover, it also brings a few extra health benefits to your plate.

For example, thyme water contains several phenolic compounds which act as antioxidants. These protect us from oxidative stress, which experts have linked to a host of chronic conditions like diabetes and atherosclerosis. It also has impressive antiviral, antimicrobial, and antibacterial properties.(10) This is largely thanks to a potent phytonutrient it contains called thymol. Thyme could also help support the immune system, making this green bean salad recipe a good option if you’re feeling a little poorly.

Interestingly, these features make thyme water an effective mouthwash with the potential to improve oral health. Needless to say, we don’t recommend using this salad dressing in that manner though!

In addition, thyme has traditionally been used as a remedy for coughs and sore throats. What’s more, it may help to support digestion and soothe upset stomachs. However, further research is necessary to clarify this.

Introducing our organic thyme water

We create our organic thyme water using top-quality plants grown on independent farms in the Provence region of France. The farmers pick the leaves by hand, then expertly steam-distil them to make herbal water. This looks like normal water, but is infused with the flavor and fragrance of thyme. Our team uses approximately 1.5kg of plant matter to craft one litre of herbal water.

In line with our use of sustainably sourced ingredients, we bottle our herbal water in environmentally friendly amber glass jars. Don’t forget to reuse or recycle yours once it’s empty!

We love using thyme herbal water in this green bean salad recipe, but it’s far from your only option. You can add thyme water to all kinds of drinks and dishes, so have fun experimenting! In terms of flavor, it pairs especially well with chamomile and echinacea. Not up for cooking? Simply add a couple of tablespoons to a glass of sparkling water for a blissfully comforting yet refreshing beverage.

Thyme water’s powers of purification also make it a fabulous addition to your skincare routine. For example, its antibacterial, antimicrobial, and anti-inflammatory nature mean it could be an effective treatment for conditions like acne.(11) Of course, for that you’ll have to apply it topically rather than consume it in this green bean salad recipe.

Try putting some in a spray bottle and spritzing it on your face after washing. Alternatively, pop some on a cotton pad and gently wipe it over your skin. Unlike essential oils, there’s no need to dilute herbal water.

Another option is to harness the scent of thyme water by adding it to a diffuser or spraying some on your furniture. This will then fill your room with relaxing fragrance.

Top tips for serving this green bean salad recipe

One of the great things about this green bean salad recipe is how versatile it is. You can enjoy it by itself, for example as a light and wholesome lunch in the summer. Alternatively, serve it as a starter or side dish during a family dinner or meal with friends. And because you’re able to have this green bean salad recipe cold, it’s a convenient choice to bring to the office or a potluck.

Furthermore, there’s plenty of opportunity for customization with this dish. You might like to swap the white potatoes for sweet potatoes, or add extra ingredients such as avocado or tofu. Nuts and seeds are also great for bringing some crunch to your green bean salad recipe. Another option is to mix up the herbs and spices you use, or squeeze in lime juice rather than lemon. Finally, feel free to adjust the amount of dressing you whip up to suit your preference.

However you choose to make this green bean salad recipe, it’s proof that healthy eating doesn’t need to be boring!