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Garlicky Variety Bean Salad
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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.
Course salad
Cuisine Mediterranean, vegan
Keyword blue zone, Dr. William Li, Flavors of Longevity, Food as Medicine, longevity ingredients, My Greek Table, plant-based
PREP TIME 15 minutes
COOK TIME 5 minutes
Resting Time 15 minutes
SERVES 6

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

  1. Trim and cut green beans; steam 4–5 minutes until al dente.
  2. Rinse and drain canned beans; place in a bowl.
  3. Transfer steamed beans to ice bath, drain well, and add to bowl.
  4. Add red onion, scallions, parsley, and dill.
  5. 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.