DJ Foodielow-carb, low carb, sugar free, sugar-free, gluten-free, gluten free, primal, paleo

Green Beans, Asparagus and Heartichoke Salad

Prep: 15 min | Cook: 5 mins | Total: 20 mins | Servings:4

submit to reddit Delicious

This is a fun little salad or side dish. It's very basic in its ingredients, but has AMAZING flavors! When I first thought of the idea, I called it "Green Things Salad", in my mind. I'm not quite sure why, as a "Green Thing" to me is usually parsley or some other kind of herb, of which this DOES have some oregano, but it's not an overly herby salad. It's really just a well cooked blend of asparagus, green beans and artichoke hearts!

Here's where the tricky part comes in ... the method of cutting the asparagus and beans. This is TOTALLY optional, but it DOES make a bit of a difference in the taste and texture of the recipe. Give it a shot if you've got an extra 10 minutes to kill.

The idea is to cut the beans and asparagus "on the bias". Imagine an asparagus stalk. Rather than cutting it STRAIGHT DOWN, turn the stalk 45 degrees and cut every 1/4-inch, or so. You'll wind up with little diamond shaped pieces of asparagus. Kinda fun! Now, imagine doing an even more exaggerated version of that! Turn it about 80 degrees, and cut about every 2 millimeters. This should result in long thin strips of asparagus! If you do the same thing with the green beans, you've got something thin, attractive, a bit different and something eager to be coated with a simple lemon-herb dressing!

However, before we do that, let's give it a quickie blanch and shock (boil in salted water, then plunge into ice water). This will allow it some level of crisp and flavorful vibrancy, but without it having that overwhelming RAW raw flavor.

Once they've chilled down, we'll add some capers, toasted pine nuts, a bit of chopped fresh oregano and ... marinated heartichokes!

SUCH a lovely little salad. Serve as a side, or even bring a big batch to your next pot luck!

Alternate Note: As I said, the cutting method is optional. If you were to snap the fibrous bottom 2 or 3 inches off of each spear, then blanch and shock the beans and spears, whole, you'll STILL have an quite tasty salad, but it'll be a bit more rustic and the dressing will coat a little less actual surface area, permeating the dish a little less. STILL an awesome salad, but ... just a bit different. I kept this vegan, but ... obviously, this would be delicious topped with some freshly crumbled bacon strips and shaved parmesan!
Green Beans, Asparagus and Heartichoke SaladGreen Beans, Asparagus and Heartichoke SaladGreen Beans, Asparagus and Heartichoke Salad

IngredientsCaloriesFatProteinCarbsFiberSA'sNet Carbs
1 bunch (227g)  asparagus, fibrous ends removed and cut into thin strips45.7416.035.088.475.0803.39
1/2 lb (227g)  green beans, ends removed and cut into thin strips70.37.272.7216.197.7208.47
8 whole (221.84g)  artichoke hearts in oil, drained and cut into 8 wedges, each26418.87.1222.9611.2011.76
1/4 cup (33.75g)  pine nuts, toasted227.25234.54.51.2503.25
1 tbsp (8g)  capers, drained and coarsely chopped1.85.08.17.41.2400.17
2 each (6g)  garlic cloves, crushed8002002
2 tsp (2g)  fresh oregano (thyme, rosemary, sage and/or marjoram), rough chop2.02.04.12.48.2800.2
1/4 cup (54g)  extra virgin olive oil, good quality, divided (Buy Now) 477.55400000
2 tbsp (30.5g)  lemon juice, freshly squeezed7.630.132.63.1302.5
salt and pepper, to taste0000000
Totals (of 4 Servings):1104.36112.22g19.84g57.64g25.9g0g31.74g
Per Serving:276.0928.06g4.96g14.41g6.48g0g7.94g *

Shop:

For other great low-carb recipes, check out Low Carbing Among Friends.

Purchase Low Carbing Among Friends at Amazon.com!

Method:

  1. Place a medium sized pot with about a gallon of water on the stove, to boil. Once it boils, add about a scant 1/4 cup of salt.
  2. Cut the asparagus and green beans on a very strong bias, resulting in thin strips about 1 to 1 1/2-inches long.
  3. Place a colander or food strainer in an empty sink. Also, assemble a medium sized bowl filled about halfway with ice water. Have both of these ready and waiting.
  4. Drop your beans and asparagus into the boiling water and stir to submerge. Allow to cook for about 30 to 45 seconds (1 to 1-1/2 minutes, if left whole or largely whole). Immediately pour the contents through the strainer and then transfer the veggies into the ice water to chill completely through.
  5. While the veggies chill, in a medium sized salad bowl, add the artichoke hearts, capers, pine nuts, chopped oregano, garlic, lemon juice and olive oil. Strain the veggies from the ice, and maybe even blot with a paper towel to get the extra water off of them. Add the dried and chilled green beans and asparagus to the salad bowl. Toss all the ingredients with a bit of salt and pepper. Taste, adjust seasoning and serve!

STANDARD FTC DISCLOSURE: In order for me to support my blogging activities, I may receive monetary compensation or other types of remuneration for my endorsement, recommendation, testimonial and/or link to any products or services from this blog. Please note, I only ever endorse products that are in alignment with my ideals and I believe would be of value to my readers.

* Learn More: More about this recipe and nutrition ...

Post a Comment


Posted by DJ on Feb 21, 2014, 07:13 PM EST
My pleasure, ML! Yep, definitely working on it. We'll see how it turns out. I'm hoping for the best. You'll know when it's out. Thank you for the kind words! :)
 
Posted by ML on Feb 21, 2014, 03:33 PM EST
Dear DJ, Just wanted to say Thank You for all your GREAT recipes!!!! I was excited to read that you're doing a cookbook because it seems I'm going through reams of reams of paper printing so many of your recipes! Thanks again for all your hard work!
 
Posted by Unknown on Jan 25, 2014, 06:54 PM EST
A wise frog once said, "It isn't easy being green"