Ensalada de Porotos Verdes (Green Bean and Tomato Salad)
This vibrant Ensalada de Porotos Verdes is a traditional Chilean side dish that perfectly balances fresh vegetables with a zesty dressing. Featuring tender green beans and juicy tomato wedges, it is tossed in a simple yet flavorful garlic and lemon vinaigrette. It makes for a refreshing and healthy addition to any meal.
Simple Tasty Recipes
Method
- Wash and trim the green beans.
- Cut them diagonally into 1 1/2 inch pieces.
- Cook the beans in boiling water to cover for 10-15 minutes, until just tender.
- Drain the beans and set them aside to cool.
- Combine the lemon juice, oil, salt and garlic.
- In a bowl combine the beans and tomato wedges.
- Toss them with the dressing.
Notes:
This Moosewood Restaurant recipe sidedish is a Chilean dish and very yummy.
Serving info: Total recipe: 1143g · Yields 4 portions · Portion size: 285g
| Nutrient | Per 100g | Per Portion | % Daily Value |
|---|---|---|---|
| Energy (kcal) | 58 | 166 | 8% |
| Carbohydrates (g) | 5.8 | 16.6 | 6% |
| ↳ of which sugars (g) | 2.8 | 8.1 | 16% |
| Dietary fiber (g) | 2.0 | 5.8 | 21% |
| Protein (g) | 1.4 | 4.0 | 8% |
| Total fat (g) | 3.9 | 11.1 | 14% |
| ↳ saturated (g) | 0.6 | 1.6 | 8% |
| ↳ monounsaturated (g) | 1.6 | 4.5 | - |
| ↳ polyunsaturated (g) | 1.4 | 4.1 | - |
| ↳ trans (g) | 0.0 | 0.0 | - |
| Sodium (mg) | 209 | 596 | 26% |
| Calcium (mg) | 26 | 75 | 6% |
| Iron (mg) | 0.7 | 2.0 | 11% |
| Potassium (mg) | 207 | 592 | 13% |
| Vitamin C (mg) | 11.5 | 32.7 | 36% |
| Vitamin B12 (µg) | 0.0 | 0.0 | 0% |
Ingredient data sources
- Green beans, fresh — 680g — Beans, snap, green, raw — USDA
- Lemon juice — 45g — Lemon juice, raw — USDA
- Vegetable oil — 42g — Oil, vegetable, generic — USDA
- Salt — 6g — Salt, table — USDA
- Garlic — 6g — Garlic, raw — USDA
- Tomatoes — 364g — Tomatoes, red, ripe, raw, year round average — USDA
⚠️ = estimated or sourced outside the listed databases.
% Daily Value based on FDA 2020 Daily Values for adults (2,000 kcal diet).
Goes Great with
2 hours and 25 mins
