High-Protein Green Bean Caesar Salad is a fresh salad. This salad is inspired by Mediterranean cuisine. Green beans, lettuce, olive oil, breadcrumbs, Greek yogurt, parmesan cheese, Lemon juice, Worcestershire sauce, anchovy paste, and seasonings are required in the preparation of this salad. High-Protein Green Bean Caesar Salad is perfect to have as a light meal.
WHY DO WE LOVE THIS RECIPE?
- It prepares quickly in only 20 minutes.
- You can easily modify this salad according to your dietary requirements.
- We can serve this César salad with many types of dishes.
STATS:
- Calories: 210 kcal
- Time for prep: Ten minutes
- Cook time: 10 minutes
- Serving: 4 servings
- Total time: 20 minutes
- Cuisine: Mediterranean
- Serving size: 1 bowl
- Course: Salad
- Diet: High-Protein
EQUIPMENT:
- Large pot
- Vessels
- Skillet
- Colander
- Whisk
- Tongs
INGREDIENTS:
- One pound green beans
- â…› tsp. salt
- 1½ tsp. plus Two tbsp. olive oil
- â…“ cup Greek yogurt
- 2½ tbsp. grated Parmesan + 2 tbsp. shaved
- 2 tsp. lemon juice
- ¾ tsp. Worcestershire sauce
- Three tbsp. panko breadcrumbs
- ½ tsp. anchovy paste
- ½ tsp. Dijon mustard
- 1 garlic clove
- â…› tsp. black pepper
- Water
INGREDIENT NOTES:
GREEN BEANS:
- Fresh and firm green beans are required to give the crisp texture of this César salad. It will help to balance the nutrients and also provide the color in this salad. We can also use frozen beans, but they might provide a soft texture.
GREEK YOGURT:
- It will add the creaminess and protein content with less fat content as compared to a real salad. We have to use the full-fat content Greek yogurt to provide the rich and creamy taste.
PARMESAN CHEESE:
- It is used to provide the umami and savory flavor in the salad. It is best to use the freshly grated Parmesan cheese, so it melts well.
PANKO BREADCRUMBS:
- This salad is light and crisp, and provides the crunchiness. Toss them well before use to enrich the taste. You can also use the simple breadcrumbs to make them dense.
ANCHOVY PASTE:
- This is not necessary, but it will provide the real Cesar taste. It will provide a deep and umami flavor in the salad.
INSTRUCTIONS:
- Put the pot of salted water on the stove.
- Then include the green beans to it & cook for 3-4 minutes till it gets soft.
- Draining the green beans & transfer them in the cold water.
- Then drain them and put the green beans in the corner.
- Warm 1 & ½ teaspoons of oil in a pan on a moderate flame.
- Then add the panko crumbs and toast them till golden and put them in the vessel.
- Take a vessel and add the Dijon mustard, Parmesan cheese, lemon juice, Yogurt, Worcestershire sauce, anchovy paste, olive oil, and seasoning.
- Then we whisk all of these components together with each other.
- Add the dressing to the green beans and mix them till combine properly.
- Then we transfer the salad to the serving dish and garnish it with toasted breadcrumbs and parmesan.
- Sprinkle some red pepper flakes and serve the salad.
SERVING SUGGESTIONS:
PROTEIN:
- Grilled Chicken Breast
- Baked Salmon
- Garlic Butter Shrimp
- Lemon Herb Turkey
LOW-CARB OPTIONS:
- Zucchini Noodles
- Cauliflower Rice
- Grilled Eggplant
GRAINS & CARBS:
- Quinoa
- Brown Rice
- Couscous
- Whole-Grain Bread
LIGHT MEAL:
- Stuffed Avocado
- Egg Salad Wrap
- Cottage Cheese Bowl
SOUPS & SIDES:
- Tomato Basil Soup
- Lentil Soup
- Roasted Sweet Potatoes
KETO PAIRING:
- Grilled Steak
- Creamy Mushroom Chicken
- Butter Garlic Fish
ADD-ONs:
- Cherry Tomatoes
- Sliced Cucumbers
- Avocado Slices
- Mixed Greens
TIPS:
- Don’t cook the beans for a long time so they remain crisp instead of getting mushy.
- Chill the beans before adding the dressing to make the refreshing salad.
- Add the garlic and anchovy as you like.
- Roast the breadcrumbs before serving so they remain crisp.
STORAGE INFORMATION:
FRIDGE:
- Put the salad in the tight box and store it for 3 days without the breadcrumbs.
FREEZER:
- Don’t freeze this salad, as it will ruin the texture of the green beans.
FAQs:
How can we prepare it vegetarian?
- We have to eliminate the use of anchovy paste and utilize the capers to provide the same taste.
Will I utilize traditional Cesar dressing?
- Yes, we can utilize the traditional César dressing, but it will decrease the protein in the salad.
How to prepare the vegan salad?
- We have to use the vegan yogurt and vegan Parmesan cheese to make it vegan.
NUTRITIONAL INFORMATION:
Calories: 210 kcal
Protein: 10 g
Total carbs: 12 g
Net carbs: 9 g
Fiber: 3 g
Serving: 4
Fat: 14 g
Sodium: 320 mg
Potassium: 280 mg
Calcium: 180 mg
Iron: 1.5 mg
Vitamin A: 0.35 mg
Serving size: 1 serving
