Greek Bean Salad

This post is sponsored by the United Soybean Board through Kitchen PLAY.

 

Greek Bean Salad has 4 types of beans, lots of veggies, feta cheese and is topped with a light zesty dressing. Delicious as a side dish to a meal or even as lunch with toasted baguette or pita.

Each bite of this 4-Bean Greek Bean Salad is full of crunchy and delicious flavors. This is a quick and easy salad that you can have on the table in less than 20 minutes.

It is filling, full of fiber, and good for you. I like it as a main course, but it is great served as a side dish with grilled chicken or steak. A minimal amount of cooking is needed for this scrumptious salad.

 

This Greek Bean Salad is loaded with fresh green beans, white beans, kidney beans, garbanzo beans, crisp cucumbers, juicy tomatoes, tasty onions, Kalamata and green olives, crumbled feta cheese, garlic, and a light dressing using red wine vinegar and soybean oil. This Greek Bean Salad is fresh and super easy to make. Soybean oil is a fantastic choice when cooking and baking. The light flavors add to an easy salad dressing like the one used in this Greek Bean Salad.

Did you know soybean oil may be good for you?

A large percentage of vegetable oil that you find in your local market is 100% soybean oil. I love to use soybean oil when making my fresh Greek Bean Salad. The flavors are light and fresh. If you are like me and want to keep updated on heart-healthy foods, you will like serving your family recipes like this salad made with soybean oil. The Food and Drug Administration says that replacing saturated fat with 1 and 1/2 tablespoons of soybean oil daily, which contains unsaturated fat, may reduce the risk of coronary heart disease. Soybean oil contains omega-3 fatty acids, and is one of the few non-fish sources.

Photo credit: United Soybean Oil Board

 

Where does our soybean oil come from?

I recently learned that almost half of the land in the United States is devoted to farming, with soybeans being the second-largest crop grown. This is very impressive, with 80 million acres of soybeans planted each year. When reading about soy, I see a lot of questions. So, let’s talk a little more about soy.

 

Frequently Asked Questions, Tips, and Notes about Soybean Oil:

Are most of the bottled vegetable oils in the market 100% soybean oil? 

YES, they are!

 

What vitamins does soybean oil have?

1 tablespoon of soybean oil contains 25 mcg (31% DV) of vitamin K, which supports blood clotting and regulates bone metabolism. Soybean oil also contains vitamin E, an anti-inflammatory nutrient that supports skin health.

Does using soybean oil under high heat reduce heart health benefits?

Yes, it does reduce the benefits. Heating (especially repeated heating) of all edible oils, including soybean oil, impacts the fatty acid profile in unpredictable ways. Oil molecules are in constant flux, and heating speeds up oxidation and the breakdown of these molecules. 

 

What are the myths about soybean oil? 

Does eating soy increase breast cancer risk?

No, eating soy does not increase breast cancer risk when consumed in moderation as part of a healthy lifestyle.

 

Do soy foods slow down metabolism?

No, they are not a culprit. They don’t slow down your metabolism.

 

Are children allergic to soy protein?

Studies say that only 0.4% of children are allergic to soy protein.

 

Are genetically modified crops safe?

According to the Genetic Literacy Project, GM crops are safe for people and our planet. They say that GM crops are the most extensively tested crops that have ever been added to our food supply.

 

What are the truths about soy?

• Soy may alleviate hot flashes
• May protect against osteoporosis
• May reduce the risk of coronary heart disease

 

Now that we know that soybean oil has been shown to have benefits for us, let’s talk about a delicious way to enjoy soybean oil – this recipe for Greek Bean Salad.

 

How to make Greek Bean Salad:

• Wash and dry green beans. Break the ends off of the green beans and cut into 1-inch pieces.
• Bring water to a boil over high heat.
• Once boiling, add green beans for 5 minutes.

• Drain and rinse immediately with cool water until no longer warm.

• Cut grape tomatoes in half.

• Chop cucumber and onion into bite-size pieces.

• Slice olives.

• The small ones can be cut in half, the larger cut into thirds.

• In a large mixing bowl, add all of the ingredients and toss to coat with the soybean oil and red wine vinegar.

• Serve immediately or store in the refrigerator until ready to serve.

 

Preparation Tips for Greek Bean Salad:

• This Greek Bean Salad recipe is flexible, so feel free to add your favorite additional vegetables such as cauliflower, broccoli, artichoke hearts, zucchini, fire-roasted tomatoes, carrots, celery, or radish.
• You can also serve this Greek Bean Salad on arugula, chopped romaine, or bib lettuce.
• You can change the spices in your salad dressing, adding your favorite herbs like basil or oregano. 
• I like to add fresh herbs from my garden during the growing season. Add fresh basil, mint, or parsley if you like the flavors.

 

Is this a make-ahead salad?

Yes, you can make this salad ahead of time. Cover it and store it in the refrigerator for up to 3 – 4 days.

 

Serve this Greek Bean Salad with:

• Grilled Cilantro Chicken
• Grilled Kafta Kebabs
• Beer Can Burgers
• Air Fryer Bacon Wrapped Jalapeno Stuffed Chicken
• Best Chicken Shish Kabobs

 

Sources: 

https://www.soyconnection.com/soy-for-the-food-industry/consumer-insights

https://www.soyconnection.com/healthprofessionals

https://www.soyconnection.com/the-story-of-us-soy

https://ussoy.org/6-benefits-and-uses-of-soybean-oil/

https://www.soyconnection.com/healthprofessionals/mythbusting

 

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Nettie is a wife and mother who is passionate about cooking and baking… especially when easy meals are involved! With 5 children, Nettie insists that all meals, snacks, and desserts come together quickly! You will find a wide variety of easy yet scrumptious recipes on her very popular website Moore or Less Cooking. 

 

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prep time: 15 MINUTES

cook time: 5 MINUTES

total time: 20 MINUTES

 

A favorite Mediterranean salad. Greek Bean Salad has lots of veggies and feta cheese in one salad and is topped with a light zesty dressing. Delicious as a side dish to a meal or even as lunch with sliced baguette.

 

Ingredients

• 15 oz can chickpeas
• 15 oz can white beans
• 15 oz can light red beans
• 2 cups chopped fresh green beans
• 1-pint container grape tomatoes
• 2 cups chopped cucumber
• ½ cup chopped red onion
• 1 cup pitted and sliced Mediterranean medley olives
• 1 (4 oz) container crumbled feta cheese
• 2 cloves garlic, finely minced
• ¾ cup soybean oil (vegetable oil)
• ½ cup red wine vinegar
• ½ tsp salt
• 1 tsp ground black pepper

Instructions

1. Wash and dry green beans.
2. Break the ends off of the green beans and cut into 1-inch pieces.
3. Bring water to a boil over high heat.
4. Once boiling, add green beans for 5 minutes.
5. Drain and rinse immediately with cool water until no longer warm.
6. Cut grape tomatoes in half.
7. Chop cucumber and onion into bite-size pieces.
8. Slice olives.
9. The small ones can be cut in half, the larger cut into thirds.
10. In a large mixing bowl, add all of the ingredients and toss to coat.
11. Serve immediately or store in the refrigerator until ready to serve.

Notes

Makes 12 one-cup servings.

Yield 12

Serving Size 1 cup

Amount Per Serving

Calories 277

Total Fat 17g

Saturated Fat 3g

Trans Fat 0g

Unsaturated Fat 10g

Cholesterol 2mg

Sodium 413mg

Carbohydrates 28g

Fiber 8g

Sugar 4g

Protein 9g

CUISINE: American