Green bean salad is considered one of the healthy dishes that offer multiple nutritional benefits. Green beans are rich in fiber, which helps improve digestion and enhance heart health. They also contain antioxidants that fight free radicals and maintain cell health. On the other hand, onions boost the immune system and help lower cholesterol levels. Olive oil adds anti-inflammatory benefits and promotes skin health. Despite the many benefits, attention should be given to the amount of salt added to maintain balanced blood pressure. The vitamins in this salad include Vitamin C, Vitamin K, and folic acid.

Ingredients:

• 500 grams of green beans (chopped)
• 1 large onion (sliced into thin rings)
• 1 teaspoon of stevia sugar
• 2 tablespoons of olive oil
• A pinch of salt
• A pinch of black pepper

Preparation Method:

1. Boil the Green Beans: Boil the green beans in hot water for 5-7 minutes until they become slightly tender, then drain them well.
2. Prepare the Ingredients: In a large bowl, mix the boiled green beans with the sliced onion.
3. Prepare the Dressing: In a small bowl, mix the olive oil with the stevia sugar until the sugar completely dissolves.
4. Mix the Ingredients: Add the olive oil and sugar mixture to the green beans and onion and stir well until everything is well combined.
5. Seasoning: Add salt and black pepper to taste and stir again.
6. Chill: Cover the salad and refrigerate for half an hour to allow the flavors to meld together and enhance the taste.

Tips for Serving the Salad:

• You can add a bit of lemon juice for a refreshing flavor.
• Garnish the salad with fresh herbs like parsley or coriander for an extra touch of flavor and beauty.
• The salad can be served as a light meal or as a side dish with main courses.
• You can add a variety of other vegetables to the green bean salad, such as grated carrots, cucumber, bell peppers, cherry tomatoes, or even some nuts and seeds.
• Experiment with different flavors by adding spices like cumin, curry, or balsamic vinegar.
• Try different dressings other than olive oil and lemon, such as pomegranate dressing, mustard dressing, or vinaigrette.

Warning: This recipe is suitable for those looking for a light, healthy, and low-calorie meal. However, it may not be suitable for individuals allergic to any of its ingredients, such as green beans, onions, or olive oil. Diabetic patients should consult their doctor before consuming stevia sugar or adjust the amounts according to the doctor's advice.

Calorie and Nutritional Values of the Ingredients

Green Beans (500 grams):

• Calories: 175 kcal
• Protein: 12 grams
• Carbohydrates: 40 grams
• Fiber: 16 grams
• Fat: 0.5 grams

Benefits:

1. High in Fiber: The dietary fiber in green beans helps improve digestion and prevent constipation.
2. Antioxidant: Green beans contain antioxidants such as Vitamin C and flavonoids, which help fight free radicals and reduce inflammation.
3. Low in Calories: A great option for those on a diet due to its low calorie content.
4. Nutrient-rich: Contains vitamins and minerals like Vitamin K, Vitamin A, and folate, which support bone and skin health and help in calcium absorption and building strong bones.

Onion (1 large onion, about 150 grams):

• Calories: 60 kcal
• Protein: 1.5 grams
• Carbohydrates: 14 grams
• Fiber: 2.5 grams
• Fat: 0.1 grams

Benefits:

1. Anti-inflammatory: Contains sulfur compounds that help reduce inflammation and may help prevent certain types of cancer.
2. Immune-boosting: Rich in Vitamin C, which strengthens the immune system, improves skin health, and helps alleviate cold and flu symptoms.
3. Heart health: Can help lower cholesterol levels and improve heart health due to its flavonoid compounds.
4. Antibacterial: Has antibacterial properties that help fight infections.
5. Hair health: Promotes hair growth and strengthens hair follicles.

Stevia Sugar (1 teaspoon, about 4 grams):

• Calories: 0 kcal
• Protein: 0 grams
• Carbohydrates: 0 grams
• Fiber: 0 grams
• Fat: 0 grams

Benefits:

1. Low-calorie: A great alternative to regular sugar as it contains no calories.
2. Diabetic-friendly: Does not raise blood sugar levels, making it a safe option for diabetics.
3. Natural: A natural sweetener compared to artificial sweeteners.
4. Dental health: Does not cause tooth decay like regular sugar.

Olive Oil (2 tablespoons, about 27 grams):

• Calories: 239 kcal
• Protein: 0 grams
• Carbohydrates: 0 grams
• Fiber: 0 grams
• Fat: 27 grams

Benefits:

1. Heart-healthy: Contains monounsaturated fats that help lower bad cholesterol (LDL) and increase good cholesterol (HDL).
2. Antioxidant: Contains antioxidants like Vitamin E and polyphenols, which help fight inflammation.
3. Supports skin health: Helps moisturize the skin and protect it from dryness.
4. Improves digestive health: Can help improve digestive health and reduce the risk of constipation.
5. Brain health: Contains monounsaturated fats that help improve brain function and reduce the risk of Alzheimer's disease.

Total Nutritional Values for the Entire Recipe:

• Calories: 474 kcal
• Protein: 13.5 grams
• Carbohydrates: 54 grams
• Fiber: 18.5 grams
• Fat: 27.6 grams

This recipe is low in calories, rich in fiber and protein, making it an excellent option for a healthy, nutritious snack.

Overall Benefits of the Salad:

This salad combines the benefits of all the previous ingredients, making it a nutritious and healthy meal that promotes overall health and improves the quality of your daily diet. This recipe is suitable for all ages and offers multiple health benefits thanks to its fresh, healthy ingredients.