Potato Green Bean Salad with Lemon and Basil - 21.6g Carbs, 4.3g Fiber, 2.3g Sugar
From: fatfreevegan.com
Prep: 15 min
Cooking time: 20 min
24 oz small new potatoes
8 oz raw green beans
1/4 cup basil leaves, packed
1 Tbsp lemon juice, freshly squeezed
1-2 garlic cloves, peeled
2 tsp light-colored miso (or salt to taste) Omitted for Nutrition
1 - 2 Tbsp water
1/2 red bell pepper, sliced
Additional lemon juice and freshly ground black pepper, to taste
1. Scrub potatoes well and cut into bite-size pieces. Halve very small potatoes and quarter larger ones. Bring a pot of water to a boil, add potatoes, and cook until just tender but not falling apart (10-20 minutes, depending on size of potatoes). When done, drain and rinse briefly with cold water.
2. Meanwhile, prepare the green beans. Trim ends and cut beans into bite-sized pieces, 1 to 1 1/2-inches long. Bring a pot of water to a boil, add the green beans, and cook until tender but still bright green and crisp, 5 to 10 minutes. Drain water from beans and immediately plunge them into a bath of ice and water to stop cooking.
3. To make the dressing: place 2 oz of the cooked potatoes into a small food processor or mini blender. Add basil, lemon juice, garlic, miso, and 1 tablespoon water. Process until creamy, scraping down sides and adding more water if necessary. Drain the green beans and add them to the potatoes in a large serving bowl. Gently fold in the dressing. Cover and refrigerate for at least 2 hours, to allow flavors to blend.
4. Before serving, add the sliced red bell pepper. If you like, you can roast the strips of pepper briefly under a broiler to soften and sweeten their flavor. Taste for seasoning and add additional fresh lemon juice, salt, and freshly ground pepper as needed.
Nutrition From: www.caloriecount.about.com – Omitting salt and miso for reduction in sodium for heart health.
Servings: 6
Serving Size: 170 g (170 g = 5.99 oz // 5.99 oz = 0.74 cups) About 3/4 cup
Nutrition per Serving:
95 Calories, 2 Calories from Fat, 0.2g Total Fat, 0mg Cholesterol, 10mg Sodium, 21.6g Total Carbs, 4.3g Dietary Fiber, 2.3g Sugars, 2.8g Protein
Vitamin A 13% - Vitamin C 71% - Calcium 3% - Iron 6%
Nutrition Grade: A
Good points:
Very low in saturated fat
No cholesterol
Very low in sodium
High in dietary fiber
High in potassium
High in vitamin A
High in vitamin B6
Very high in vitamin C
