Move over lettuce salads! This Green Bean Cauliflower Salad with Creamy Shallot Dijon Dressing comes together quickly, tastes best when made ahead, and is perfect for a summer BBQ so you can spend time with your guests, and not worry about wilty lettuce while you’re entertaining outside. This recipe is also good for a pot luck, book club meeting, or anytime you’re asked to bring a veggie to a social affair to satisfy a crowd. The recipe can be scaled up, as needed. It’s gluten and dairy free, so can accommodate many dietary restrictions and preferences.
Not only is this salad super delicious, it’s super healthy to boot. Check out some of the health benefits of the ingredients below.
Instagram Tutorial
What is Cauliflower Good For
Cauliflower is an anti-cancer cruciferous vegetable, along with other veggies in the brassicas family like broccoli, bok choy, and green and purple cabbage. The fiber content helps to keep you regular, and is good for gut health. It’s also very low in calories. Cruciferous veggies can make some people gassy. If this class of veggies causes any GI discomfort, consider adding in in small amounts, and increasing over time, and consuming them cooked vs. raw.
Are Green Beans Good For You
Green beans are an excellent source of folate and potassium, which help regulate blood pressure. They are a non-starchy vegetable, which means they do not impact glucose like starchy veggies. There are some public media figures that have given green beans a bad rep because they contain a compound called phytic acid, claiming that these foods cause mineral deficiencies. Green beans have been eaten for centuries with no ill effects. In fact, they are anti-inflammatory, anti-cancer, protect against heart disease, and help promote regularity. If you have some kind of medical condition that causes mineral deficiencies, then discuss with your doctor or dietitian if there is any need to decrease phytic acid containing foods.
Why Shallots Instead of Onions
This recipe uses heart healthy shallots. While anything in the onion and garlic family, like scallions and leeks are good for heart health, shallots have a more delicate flavor than onions, and give a bit of a garlicky accent, so is perfect for dressings and sauces
Green Bean Cauliflower Salad in Creamy Shallot Dijon Dressing
Serves 4-6
3 cups steamed cauliflower florets*
3 cups steamed green beans, cut on a bias into 2” pieces*
1 cup fresh parsley leaves
Dijon Dressing
Shallot Dijon Dressing Ingredients
¼ cup minced shallot
¼ cup fresh lemon juice
¼ cup apple cider vinegar
1 tbsp stone ground mustard
½ cup extra virgin olive oil
-Place cauliflower, green beans and parsley in a large bowl
-Shake Shallot Dijon dressing ingredients in a jar, or pulse in a blender until an emulsion is formed
-Pour shallot Dijon dressing over veggies, toss to thoroughly coat, cover and chill one hour before serving to allow flavors to combine
*Salt water before steaming. Steam cauliflower first until heated through and tender, but still crisp, about 5 minutes, then place in an ice bath. Quickly blanch green beans in same pot, and add to ice bath with cauliflower. This will stop the cooking so the veggies stay crisp
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