Minted carrot and green bean salad

Minted Carrot and Green Bean Salad Recipe from Guinea

Region / culture: Guinea | Preparation time: 10 minutes | Cooking time: 4 minutes | Servings: 2

Introduction

Minted carrot and green bean salad is a refreshing and flavorful dish that is perfect for a light lunch or as a side dish for a summer barbecue. The combination of fresh mint, tangy red wine vinegar, and crisp vegetables makes this salad a delicious and healthy option for any occasion.

History

This recipe is a modern twist on a classic salad that has been enjoyed for generations. Carrots and green beans are staple vegetables in many cuisines around the world, and the addition of mint and a zesty dressing gives this dish a unique and refreshing flavor.

Ingredients

2 tbsp chopped mint
0.5 tsp minced garlic
1 tbsp olive oil
2 tbsp red wine vinegar
pepper
1 carrot (or half a can of carrots)
1 handful green beans, chopped into 1-inch pieces (or half a can)

How to prepare

In a bowl, whisk together the first five ingredients to make the dressing.
If using a fresh carrot, boil it for approximately 4 minutes, then drain.
Pour the dressing over the carrots and green beans.

Variations

Add some crumbled feta cheese or toasted nuts for extra flavor and texture.
Substitute the mint with basil or cilantro for a different flavor profile.
Try adding some cooked quinoa or couscous to make the salad more filling.

Cooking Tips & Tricks

Be sure to chop the mint finely to release its full flavor.

- If using fresh green beans, blanch them in boiling water for a few minutes before adding them to the salad.

- Adjust the amount of garlic and red wine vinegar to suit your taste preferences.

Serving Suggestions

This salad can be served as a side dish with grilled chicken or fish, or enjoyed on its own as a light lunch. It pairs well with a glass of white wine or a refreshing iced tea.

Cooking Techniques

Be sure to blanch the green beans before adding them to the salad to ensure they are tender but still crisp.

- The dressing can be made ahead of time and stored in the refrigerator until ready to use.

Ingredient Substitutions

If you don't have red wine vinegar, you can use white wine vinegar or apple cider vinegar instead.

- Feel free to use any fresh herbs you have on hand, such as parsley or dill, in place of the mint.

Make Ahead Tips

This salad can be made ahead of time and stored in the refrigerator for up to 2 days. Just be sure to add the dressing right before serving to keep the vegetables crisp.

Presentation Ideas

Garnish the salad with some extra mint leaves or a sprinkle of paprika for a pop of color. Serve it in a decorative bowl or on a bed of lettuce for an elegant presentation.

Pairing Recommendations

This salad pairs well with grilled meats, seafood, or vegetarian dishes. It also goes well with a variety of wines, such as Sauvignon Blanc or Pinot Grigio.

Storage and Reheating Instructions

Leftover salad can be stored in an airtight container in the refrigerator for up to 2 days. To reheat, simply microwave for a few seconds or enjoy cold.

Nutrition Information

Calories per serving

One serving of minted carrot and green bean salad contains approximately 100 calories, making it a light and healthy option for a meal or snack.

Carbohydrates

Carrots and green beans are both low in carbohydrates, making this salad a great option for those following a low-carb diet. The red wine vinegar adds a tangy flavor without adding any extra carbs.

Fats

The olive oil in the dressing provides healthy fats that are essential for overall health. This salad is a good source of monounsaturated fats, which can help reduce inflammation and improve heart health.

Proteins

While this salad is not a significant source of protein, the green beans do provide a small amount. To boost the protein content, consider adding some grilled chicken or tofu to the salad.

Vitamins and minerals

Carrots are rich in vitamin A, which is important for eye health, while green beans are a good source of vitamin C and vitamin K. Mint is also high in antioxidants, which can help protect against chronic diseases.

Alergens

This recipe is free of common allergens such as nuts, dairy, and gluten. However, if you have a specific allergy or dietary restriction, be sure to check the ingredients carefully.

Summary

Overall, minted carrot and green bean salad is a nutritious and delicious dish that is low in calories and high in vitamins and minerals. It is a great option for those looking to add more vegetables to their diet.

Summary

Minted carrot and green bean salad is a simple and delicious dish that is perfect for any occasion. With its fresh flavors and nutritious ingredients, this salad is sure to become a favorite in your recipe collection. Enjoy!

How did I get this recipe?

The first time I saw this recipe, I was immediately captivated. It was a warm summer day, and I was visiting my friend Sarah's grandmother in the countryside. As soon as I walked into her kitchen, I was hit by the most amazing aroma. I followed the scent to the stove, where Sarah's grandmother was busy cooking up a storm.

She was a tiny woman, with eyes that sparkled like diamonds and a smile that could light up a room. She welcomed me with open arms and insisted that I stay for lunch. I eagerly agreed, curious to see what she had in store for us.

As we sat down at the table, Sarah's grandmother brought out a platter of the most vibrant and colorful salad I had ever seen. It was a minted carrot and green bean salad, and it looked absolutely delicious. The carrots were sliced thinly and the green beans were perfectly blanched, still retaining their bright green color. The whole dish was topped with a generous sprinkling of fresh mint leaves.

I took my first bite and was immediately transported to a place of pure bliss. The flavors were so fresh and crisp, with a subtle sweetness from the carrots and a slight crunch from the green beans. The mint added a refreshing and zesty finish that tied everything together perfectly.

I couldn't help but ask Sarah's grandmother for the recipe. She laughed and told me that it was a family secret, passed down through the generations. But she could see how much I loved it, so she agreed to teach me how to make it.

We spent the rest of the afternoon in the kitchen, chopping and mixing and tasting as we went along. Sarah's grandmother shared stories of her youth and the countless meals she had prepared for her family over the years. I listened intently, soaking up every bit of wisdom she had to offer.

By the time we were finished, the salad was ready to be served. We sat down at the table once again, this time with a steaming bowl of soup and some freshly baked bread. The salad stole the show, though, with its vibrant colors and bold flavors.

As I savored each bite, I knew that this recipe would become a staple in my own kitchen. I made a mental note to share it with my own grandchildren one day, passing on the tradition of good food and family gatherings.

And so, that day marked the beginning of a new chapter in my culinary journey. I had learned a valuable lesson from Sarah's grandmother – that food is not just sustenance, but a way to connect with others and create lasting memories.

As I sit here now, many years later, I am grateful for the time I spent with Sarah's grandmother in her cozy kitchen. I can still taste the minted carrot and green bean salad, and it brings back a flood of memories from that sunny afternoon.

I may have learned countless recipes from various places and people over the years, but this one will always hold a special place in my heart. It is a reminder of the power of food to bring people together, to nourish not just our bodies but our souls as well.

And so, I will continue to make this salad for my family and friends, sharing the love and joy that Sarah's grandmother passed on to me that day. For that, I will be forever grateful.