Garlicky Variety Bean Salad
Beans are the cornerstone of the Mediterranean and Blue Zone diets. This garlicky Greek bean salad, highlighted in “My Greek Table – Flavors of Longevity,” combines fresh and dried beans, red onion, scallions, dill, parsley, and olive oil. Beans offer gut-healthy fiber and complete plant protein, supporting immune function and metabolic health. This salad echoes Dr. William Li’s “Eat to Beat Disease” philosophy, making it a stellar choice for food as medicine and lasting vitality.
Ingredients
- 1 lb 450 g fresh green beans
- 1 15 oz/425 g can kidney or pinto beans
- 1 15 oz/425 g can white (cannellini) beans
- 1 medium red onion minced
- 1 small bunch scallions thinly sliced
- 2 tbsp chopped parsley or mint, cilantro
- 2 tbsp chopped dill
- For the dressing:
- ¼ cup apple cider vinegar or red wine vinegar/lemon juice
- 1 tbsp Dijon mustard
- 1 tbsp Greek honey
- 1 large clove garlic
- ½ cup extra-virgin Greek olive oil
- Sea salt and black pepper
Instructions
- Trim and cut green beans; steam 4–5 minutes until al dente.
- Rinse and drain canned beans; place in a bowl.
- Transfer steamed beans to ice bath, drain well, and add to bowl.
- Add red onion, scallions, parsley, and dill.
- Whisk dressing ingredients; add to salad, toss, and let flavors meld for 15 minutes.
Notes
Nutrition Note
Beans support a healthy gut microbiome and provide sustained energy—central tenets of the Flavors of Longevity and food as medicine lifestyle.
Beans support a healthy gut microbiome and provide sustained energy—central tenets of the Flavors of Longevity and food as medicine lifestyle.
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