Lemony Green Bean and Feta Salad
This green bean salad recipe is a fresh, colourful side for Christmas lunch when the South African summer calls for something lighter. Lemon zest, mint and a mustard dressing lift the beans without hiding their flavour.
Feta adds a salty contrast, while toasted pumpkin seeds give every serving a little crunch. Arrange it on a wide platter so the toppings stay evenly spread rather than disappearing beneath the beans.
Why it works on a South African Christmas table
It pairs comfortably with roast chicken, glazed gammon or chops straight off the braai. You can prepare the components ahead, leaving only a quick toss and a scattering of seeds before lunch.
Ingredients
For the dressing
Instructions
- 1Remove the stalk tips from the beans and cut any extra-long beans into bite-sized lengths. Place the onion in a bowl of cold water for 10 minutes to mellow its bite, then drain and pat dry.
- 2Warm a small frying pan over medium heat. Add the pumpkin seeds and stir for 3–4 minutes, until they smell nutty and begin to puff. Transfer them to a cool plate.
- 3Bring a large pot of water to the boil and stir in the 10 ml salt. Prepare a separate bowl of iced water. Cook the beans for 3–5 minutes, starting to check thin beans early; they should be tender with a slight snap, not hard in the centre.
- 4Lift the beans into the iced water and leave just until cold. Drain well, then spread over a clean tea towel and blot away surface moisture.
- 5Whisk the olive oil, lemon juice, lemon zest, mustard, honey and pepper together in a large serving bowl until the dressing looks evenly blended.
- 6Add the beans, drained onion, parsley and mint. Turn everything through the dressing, then crumble in two-thirds of the feta and gently mix again. Taste before deciding whether to add extra salt.
- 7Spread the salad over a serving platter. Finish with the remaining feta and the cooled pumpkin seeds, spooning any dressing left in the bowl over the beans. Serve immediately, or refrigerate the salad without the seed topping until needed.
Nutrition (per serving)
- Calories
- 194 kcal
- Carbohydrates
- 10.6 g
- Protein
- 5.6 g
- Fat
- 15 g
- Saturated fat
- 3.7 g
- Sugar
- 5 g
- Fibre
- 3.9 g
- Sodium
- 380 mg
- Cholesterol
- 17 mg
Estimated values based on the ingredients used.
Notes
Christmas tips
- For a head start, cook and dry the beans up to a day ahead. Refrigerate them in a sealed container and keep the dressing, herbs and toppings separate until assembling.
- Toast the pumpkin seeds the day before and cool completely before sealing in a container at room temperature.
- For an outdoor braai, serve a smaller platter and keep the rest chilled. Refrigerate within two hours, or within one hour when the temperature exceeds 32°C.
- This quantity serves eight as part of a generous Christmas spread, or six alongside a simple braai main.
Frequently asked questions
Can I use frozen green beans?
Yes. Choose whole frozen beans and cook from frozen according to the packet, checking early to avoid overcooking. Cool and dry thoroughly; their texture will usually be softer than fresh beans.
What can I use instead of pumpkin seeds?
Sunflower seeds work well in the same quantity. Toast them gently and watch closely, as the smaller seeds can brown quickly.
How long will leftovers keep?
Refrigerate promptly in a covered container and eat within two days. The herbs will soften and the seeds will lose crunch, so add a fresh sprinkle of seeds if you have some reserved.
