This is a recipe that I make quite a lot. That’s because it’s unusual for me to not have tomatoes and green beans in the house. And because this combo is so easy to make and tastes really good. Plus, it’s an excellent way to add colour, freshness and nutrition, to any plate in minutes. Best of all, this Tomato and Green Bean Salad is so easy to make.

Tomato and Green Bean Salad {low FODMAP} | A Less Irritable Life

 

Let’s talk FODMAPs

There’s actually not that much to talk about here. Tomatoes are low FODMAP and so are green beans. Admittedly green beans do have an upper limit for FODMAPs. But since this recipe is meant as a side salad, the portions used here well within a ‘low FODMAP’ serving for beans.

And with the dressing… oil and vinegar are low FODMAP. So are the herbs. The only thing to watch is the mustard. But all you need to do is choose one that doesn’t have garlic. Which isn’t too hard to do.

 

The brilliance of this recipe

It’s simple, yet elegant

The simplicity of this recipe, along with its vibrant colours, makes it a fantastic side dish for entertaining. Whether you’re having a few friends to dinner, a BBQ, or even a picnic, it’s a lovely choice. And since it happens to be red and green, it’s a good choice for a Christmas table.

It can be served warm or cold

What’s particularly interesting about this recipe is that you can serve it warm or cold. I’ve given instructions for making it as a cold salad. But I do often eat it warm, with the beans fresh from cooking, tossed through the other ingredients. So while I don’t cook the tomatoes, the heat from the beans does transfer to the tomatoes, warming them up a little.

You can alter the flavours

I’ve used oregano in this recipe, but you can use a different herb based on what you have available. It will change the flavour, but it will work. Parsley or basil will give a somewhat similar flavour profile. But fresh dill, which goes wonderfully in this salad, gives a distinctly different and unusually refreshing flavour burst. Another interesting herb to try is coriander (cilantro), which also changes the flavour, but works with the base ingredients. Or, you can leave out the herbs altogether, since the dressing still has tons of flavour.

You can start with frozen beans

Most of the time, I make this with frozen beans rather than fresh ones. That’s because I always have frozen beans in the house, but not always fresh ones. Also because green beans handle freezing so well and are often cheaper in frozen form. So this little salad is a convenience option for me when I have tomatoes and want to make something a little fancier to add to my meal.

Tomato and Green Bean Salad {low FODMAP} | A Less Irritable Life

 

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Tomato and Green Bean Salad {low FODMAP} | A Less Irritable Life

Tomato and Green Bean Salad {low FODMAP}


  • Author: Glenda Bishop
  • Prep Time: 4 minutes
  • Cook Time: 6 minutes
  • Total Time: 10 minutes
  • Yield: 4 serves
  • Category: Side Dishes; Salads

Description

An easy to make side dish filled with flavour, colour, freshness and nutrition. This Tomato and Green Bean Salad is low FODMAP and delicious.


Ingredients

  • 250g green beans (see notes for using frozen beans)
  • 250g mini Roma tomatoes, halved
  • 1 tbsp fresh oregano leaves, chopped finely
  • 3 tsp extra virgin olive oil
  • 1 tsp white wine vinegar
  • 1/2 tsp Dijon mustard

Instructions

  1. Trim the beans and halve them, then cook using your preferred method. I steamed the beans for 6 minutes, until they were just starting to soften, but still had some crunch. As soon as the beans are cooked, cool them down as quickly as possible by running them under cold water.
  2. Meanwhile, make the dressing by combining the extra virgin olive oil, white wine vinegar and Dijon mustard in a small bowl. Whisk together with a mini whisk or a fork.
  3. In a large bowl, combine the cooked beans, tomatoes, oregano and dressing, mixing until everything is coated. Divide into 4 serves.

Ingredient Notes

  • This recipe is suitable for a low FODMAP diet, provided that the recommended serving size for this recipe is not exceeded.
  • This recipe is naturally gluten-free, dairy-free and nut-free. However, if you have an allergy to any of these items, or have coeliac disease, please check the labels on any purchased ingredients to ensure they are safe for your requirements.
  • I use the Maille brand of Dijon mustard, which doesn’t contain added ‘spices’ (i.e. garlic).
  • If you don’t have fresh beans, you can use frozen ones instead. And you could microwave them to cook them faster. Toss them in a microwave safe container, add a splash of water, and zap for a few minutes until they’re just cooked. Then proceed with the rest of the recipe.

Low FODMAP Portion

  • Serving Size: 1/4 of the recipe

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