web analytics

Green Bean Salad with Hearts of Palm, Olives, Red Pepper, and Feta

Green Bean Salad with Hearts of Palm, Olives, Red Pepper, and Feta is a great summer side dish that’s low-carb, Keto, low-glycemic, gluten-free, meatless, and South Beach Diet Phase One. Use the Diet-Type Index to find more recipes like this one.

Click to PIN Green Bean Salad with Hearts of Palm, Olives, Red Pepper, and Feta!

Green Bean Salad with Hearts of Palm, Olives, Red Pepper, and Feta found on KalynsKitchen.com

It’s Father’s Day and if you’re making one of my 20 Low-Carb and Gluten-Free Dad-Friendly Grilling Ideas, this Green Bean Salad with Hearts of Palm, Olives, Red Pepper, and Feta would be a nice low-carb salad to serve on the side.

This salad uses hearts of palm, which was one of my favorite low-carb summer ingredients for a long time. Then Costco stopped carrying those big jars of hearts of palm; don’t you hate it when that happens? So if you have to buy those pricey little jars from the grocery store, you can get away with a lot less hearts of palm than I’m using here, but please don’t leave it out! The hearts of palm are amazing in this salad.

The other ingredients I love here are fresh oregano and fresh basil. I have both growing in the herb patch in front of my house, and I used a generous amount of both in the dressing here, but if you have to buy herbs please buy basil and you can use a little bit of dried oregano if needed. The flavor of both of those herbs goes perfectly with the Greek olives I used, but Greek olives are not everyone’s cup of tea, and if you prefer black olives you can use those.

No matter how much you switch it up to fit your own food preferences, I hope you’ll try this tasty salad that’s finally getting updated with better photos after nearly 10 years hanging out back in the archives! And Happy Father’s Day everyone!

Green Bean Salad with Hearts of Palm, Olives, Red Pepper, and Feta found on KalynsKitchen.com

Trim the beans, then steam then for about 7 minutes, using a steamer insert in a large pot or an electric vegetable steamer. As soon as beans are tender-crisp plunge them into ice water to stop the cooking; then drain very well in a colander placed in the sink.

Green Bean Salad with Hearts of Palm, Olives, Red Pepper, and Feta found on KalynsKitchen.com

While beans cook, drain and slice the hearts of palm,  cut olives in half, and measure out the Feta. Combine the balsamic vinegar, lemon juice, olive oil, lemon zest, chopped fresh oregano, and chopped fresh basil to make the dressing.  (I use my immersion blender with a bowl attachment to make the dressing, but a food processor will work well too. By now the beans should be pretty well drained, so spread out on paper towels and blot dry so the salad won’t be watery.

Green Bean Salad with Hearts of Palm, Olives, Red Pepper, and Feta found on KalynsKitchen.com

Toss together the beans, sliced hearts of palm, chopped roasted red pepper, and olives with as much dressing as you prefer. Then gently mix in the Feta and season the salad to taste with fresh-ground black pepper.

Green Bean Salad with Hearts of Palm, Olives, Red Pepper, and Feta found on KalynsKitchen.com

Make it a Meal: Green Bean Salad with Hearts of Palm, Olives, Red Pepper, and Feta would taste great with Very Greek Grilled Chicken for a low-carb meal.

More Love for Green Beans:

Green Bean, Tomato, Onion, and Basil Summer Salad ~ Kalyn’s Kitchen
Roasted Green Beans with Parmesan and Basil ~ Rachel Cooks
Spicy Sichuan-Style Green Beans ~ Kalyn’s Kitchen
Grilled Green Beans with Harissa ~ Country Cleaver
Green Bean Salad with Greek Olives and Feta Cheese ~ Kalyn’s Kitchen
Thai Steak and Green Bean Stir-Fry ~ Barefeet in the Kitchen

Green Bean Salad with Hearts of Palm, Olives, Red Pepper, and Feta

This Green Bean Salad with Hearts of Palm, Olives, Red Pepper, and Feta is a great side dish for a summer picnic.

Ingredients:

Ingredients:

  • 1 lb. fresh green beans, preferably French green beans
  • 1-2 cups sliced hearts of palm
  • 3/4 cup Kalamata olives or black olives, drained and sliced in half
  • 1 cup roasted red bell pepper from a jar, diced in pieces about 3/8 inch square (You could use the whole jar if it’s a small jar.)
  • 1/2 cup crumbled Feta cheese
  • fresh ground black pepper to taste

Dressing Ingredients:

  • 1 T balsamic vinegar
  • 2 T fresh squeezed lemon juice
  • 1/3 cup olive oil
  • 1 tsp. lemon zest (probably optional, but good)
  • 1-2 T chopped fresh oregano (or use small amount dried oregano)
  • 1-2 T chopped fresh basil (I would omit basil if I only had dried basil)

Directions:

  1. Trim ends from green beans. (I do this by gathering a handful, then standing them up on the cutting board while holding loosely so the beans all line up, then trimming the ends. Turn over and repeat with the other end.)
  2. Cut beans into pieces about 2 inches long.
  3. Steam beans using a steamer insert in a large pot with a tight-fitting lid or an electric vegetable steamer until they’re barely tender-crisp. I steamed mine 7 minutes; I would check at that point to see if they’re as done as you prefer as I like to keep the beans quite crisp.
  4. When beans are as tender as you’d like them, remove from steamer and plunge immediately into a bowl of ice water to stop the cooking.
  5. Remove beans to colander and let them cool and drain about 15 minutes, then spread beans out on paper towels and blot dry.
  6. While beans cook, drain and slice the hearts of palm, drain and chop red peppers, drain olives and cut in half, and measure out the Feta.
  7. Combine balsamic vinegar, lemon juice, olive oil, lemon zest, chopped fresh oregano and chopped fresh basil and process until herbs are very finely chopped and dressing is mixed well. (I did this in the small bowl chopper attachment of my immersion blender with a bowl attachment, which worked great but you can also use a food processor.)
  8. To assemble the salad, combine the drained beans with sliced hearts of palm, olive halves, and chopped red pepper.
  9. Add as much dressing as needed to moisten salad and combine gently. (You may not need all the dressing.)
  10. Add feta cheese and stir enough to barely mix in feta.
  11. Grind over some black pepper and serve immediately.
  12. This will keep for several days in the refrigerator, but bring to room temperature before serving the leftovers.

This recipe created by Kalyn.

All images and text ©

Green Bean Salad with Hearts of Palm, Olives, Red Pepper, and Feta found on KalynsKitchen.com

Low-Carb Diet / Low-Glycemic Diet / South Beach Diet Suggestions:
This Green Bean Salad with Hearts of Palm, Olives, Red Pepper, and Feta is a perfect side dish for low-carb diet plans and any phase of the South Beach Diet.

Find More Recipes Like This One:
Use the Recipes by Diet Type photo index pages to find more recipes suitable for a specific eating plan. You can also Follow Kalyn’s Kitchen on Pinterest to see all the good recipes I’m sharing there.

Nutritional Information?
If you want nutritional information for a recipe, you can sign up for a free membership with Yummly and use the Yum button on my site to save the recipe and see the nutritional information. Another option is entering the recipe into this Recipe Nutrition Analyzer, which will calculate it for you.

Green Bean Salad with Hearts of Palm, Olives, Red Pepper, and Feta found on KalynsKitchen.com

We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites.

Leave a Reply

Your email address will not be published. Required fields are marked *

25 comments on “Green Bean Salad with Hearts of Palm, Olives, Red Pepper, and Feta”

  1. I made Green Beans with Lemon, Parmesan for today’s dinner and it was very delicious. Lemon and Pine nuts go well with beans. Thank you. Oh! Another beens salad. I will buy beens again.

  2. Hi Millufe, that was quick! I’m so glad you liked it. I need to buy more beans too!

  3. Great recipe!
    When are you going to have a cookbook with all these terrific items ( and your story) in it?
    I see other bloggers getting books-you deserver it.
    Thanks for all you do.

  4. I’m off to the store, and green beans are at the top of my list!! Thanks.

  5. Kalyn, and when I thought it couldn’t get any better… you go and win my heart by using hears of palm! I love this recipe!

  6. I have to try your salad… looks scrumptious 🙂 my herb garden has started sprouting. I will soon have my own fresh herbs!

  7. Anonymous, you are too kind. Thanks for the vote of confidence. It might be fun to write a cookbook someday, but not until I’m retired from teaching school, that’s for sure. I’d certainly consider it if I had a publisher, but I wouldn’t self-publish, too much work and not enough money in it.

    Dani, green beans are on my shopping list too.

    Patricia, I love hearts of palm. I learned to like it when I worked as a waitress in a fancy restaurant.

    Mandira, very happy to hear about your herbs. There’s nothing quite so great as walking out to the garden and picking your own herbs to put in a dish.

  8. Hi Kalyn Thanks for dropping by Winos and Foodies and your kind comments. Maybe you will join us next year.

  9. Hi kalyn, an awesome recipes. Well, i believe the green beans are nutrien and good eating diet for lunch especially. I wish if can get a receipe book from you.

  10. I recently planted green and wax beans and they would be perfect for that recipe. It looks fabulous!

  11. Hi Kalyn,

    This one looks like a real winner to me as well. We will not be getting local green beans (Or string beans, as they are called in these parts) for a while, but I will be remembering this.

    About the antioxidant level of oregano–does the amount in a tablespoon really add up, or would we have to eat an entire salad of oregano leaves?

  12. Barbara, definitely count on me for next year, and continued good wishes coming to you.

    Food diet, maybe someday I’ll write a cookbook, but not until I retire from teaching school, that’s for sure!

    Sher, I loved this salad.

    TCL, here’s what it says about the anti-oxidant properties of oregano, which I found quite astonishing:
    “Additionally, on a per gram fresh weight basis, oregano has demonstrated 42 times more antioxidant activity than apples, 30 times more than potatoes, 12 times more than oranges and 4 times more than blueberries.” This was from The World’s Healthiest Foods, which I think is very reliable.

  13. Those green beans look gorgeous – not like the big, tough ones at my grocery store. I’m hoping to grow them successfully this year so that I can have a proper green bean straight from the garden. The last time I tried, the bunnies trampled and then the bugs munched…..grrrr……..

  14. hi kalyn – this recipe looks like a great combination of colours and flavours – I was searching for recipes for interesting salads to link to from a rant on salads on my blog so have linked to this one – and I hope to try it sometime (which it warms up in Melbourne maybe) thanks for sharing your inspiration!

  15. Alysha, good luck growing your green beans. I had to give up on them because so many get ready at one time I just can’t use them up fast enough and they get too big.

    Johanna, thanks for linking to my salad. I like the sound of your other salads listed too.

  16. Sounds great. I never tried palm hearts yet. I will make this salad some time soon.
    Thanx for sharing,
    Margot

  17. I made this for my supper club last month to rave reviews and rather enjoyed it myself (after buying harcort vert at Costco on a rouge trip there with my step mother) but I try to eat locally (and therefor seasonally) and get most of my fresh veggies from the farmer’s market or my CSA and green beans are still several weeks off so I have been making this with asparagus and it is great. Thanks for the great recipes — I have added you to my blogroll. Loved the roasted mushrooms, too, that I finally got around to making this weekend.

  18. Coffee and Vanilla, hearts of palm are wonderful, and low cal, low fat, high nutrition. They are rather expensive, but great for a splurge.

    Jasmine, thanks for the feedback. So glad you liked the salad and I love y our idea of using asparagus. I’ll have to try that version and credit you for the idea!

  19. This just came into my inbox. 11:52. Yes I am still up! Looks like a wonderful salad.

  20. I have to admit that I never think of using hearts of palm in salads. Next time I'm at Costco, I'll look and see what they've got.

    • I am really crazy about them but my Costco hasn't had the big jars for several years now. It was always a summer item, so every summer I look hopefully but no luck! Hope you can find them! Maybe they don't sell well in Utah.

  21. Thank you Kalyn for this recipe w/hearts of palm, I love them and so few ideas to use them in recipes..I've only seen the expensive small can in grocery stores. I will be checking out Costco this week..appreciate the tip.

  22. Pingback: Weekly Roundup #7 – Prevention Kitchen

Leave a comment »