Friday, August 30, 2013

Green Bean, Tomato, and Feta Salad Oreganato Recipe (Low-Carb, Gluten-Free, South Beach Diet)

Green Bean, Tomato, and Feta Salad Oreganato
I loved everything about this easy salad with green beans, tomatoes, and Feta!

(For Phase One Fridays I highlight Phase One recipes from the past that have been my personal favorites, and this amazing Green Bean, Tomato, and Feta Salad Oreganato is something I would happily eat over and over all summer long.  If you have green beans in your garden, please make this salad right away before the beans are gone!)

Yes, I know there have been a lot of salads and garden vegetables around here lately, but when I made this salad with green beans, tomatoes, feta cheese, and a vinegary-lemony-oregano dressing, I loved it so much that I thought I should share the recipe while people still had garden green beans. I actually found this recipe in a Woman's World Magazine when I sat waiting for an appointment, and I got the receptionist to photocopy the page for me! I added the the Feta, which I thought was a perfect flavor with this salad, but what really makes this is the tangy dressing that has both red wine vinegar and fresh lemon juice. If you have garden beans or good fresh beans from the store, please make this salad!

Start by whisking together the dressing ingredients so the flavors have a chance to blend while you prep the other ingredients.

Cut green beans into bite-sized pieces, then cook in boiling water for just 3-4 minutes so beans are still crisp. (These beans and the grape tomatoes were from my garden.)

While beans cook, cut cherry or grape tomatoes in half (or you could use regular tomatoes cut in pieces, but the small whole tomatoes are a little prettier.

Slice a few green onions in diagonal slices.

When beans are barely tender crisp drain well, rinse with cold water, then drain again.

Then put the cooled beans between a double layer of paper towels and blot dry. (Don't skip this step or the salad will be watery.)

Combine beans, tomatoes, and green onions, and toss with the tangy dressing, stirring so all the veggies are coated with dressing.

Then stir in the crumbled feta and stir just to combine.

Green Bean, Tomato, and Feta Salad Oreganato
(Makes about 6 servings, recipe adapted from Woman's World Magazine which doesn't seem to have recipes online.)

Dressing Ingredients:
3 T olive oil
2 T red wine vinegar
1 tsp. lemon zest (zest the lemon first and then squeeze the juice)
1 T fresh-squeezed lemon juice
3/4 tsp. salt (I used sea salt)
1/2 tsp. freshly-ground black pepper
1/2 tsp. dried oregano

12 oz. fresh green beans, ends trimmed and cut into bite-sized pieces
1 lb. cherry or grape tomatoes, cut in half
2 green onions, cut on the diagonal into thin slices
1/2 cup crumbled Feta cheese

Whisk together the dressing ingredients so the flavors can combine while you prep the other ingredients. Trim ends of beans and cut into bite-sized pieces, washing if needed.

Bring a medium-sized pot of water to a boil, add a generous amount of salt, then add beans and cook for 3-4 minutes, or until barely tender-crisp. (Taste a bean to be sure.) While beans cook, cut cherry tomatoes in half and slice green onions in thin diagonal slices.

When beans are tender-crisp, drain into a colander placed in the sink, then rinse beans with cold water until they're cool. Drain beans again, then put them between a double layer of paper towels and blot dry. (Don't skip this step or the salad will be watery.)

Combine beans, tomatoes, and green onions in a salad bowl, then toss with the tangy dressing, stirring until the vegetables are well-coated with dressing. Add crumbled Feta and stir just to combine. Serve immediately.

I didn't think this would keep well in the refrigerator because chilling tomatoes takes away their flavor, but it was actually still very good after a night in the fridge. I wouldn't purposely make it ahead, but if you have leftovers, go ahead and save them and you might be surprised.

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South Beach Suggestions:
This recipe is a perfect side dish or lunch salad for any phase of the South Beach Diet, or any type of low-glycemic eating plan.

Nutritional Information?
I chose the South Beach Diet to manage my weight partly so I wouldn't have to count calories, carbs, points, or fat grams, but if you want nutritional information for a recipe, I recommend entering the recipe into Calorie Count, which will calculate it for you.

More Ideas with Green Beans:
(Recipes from other blogs may not always be South Beach Diet friendly; check ingredients.)
Braised Green Beans with Garlic, Tomatoes, Olives, and Capers from Kalyn's Kitchen
Green Bean Salad with Greek Olives and Feta Cheese from Kalyn's Kitchen
Lemony Green Beans from Kalyn's Kitchen
World's Easiest Garlicky Green Bean Stir Fry from Kalyn's Kitchen
Vietnamese Lemongrass Green Beans and Tofu from Herbivoracious
Balinese Green Beans from The Perfect Pantry
Green Beans with Whole Grain Mustard and Honey Vinaigrette from White on Rice Couple
Braised Green Beans with Roasted Onions, Pine Nuts, and Herbs from Stephen Cooks
Italian Tomato Salad with Green Beans, Tomato, and Pancetta from The Italian Cook
Dilly Beans from Food in Jars
(Want even more recipes? I find these recipes from other blogs using Food Blog Search.)

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Posts may include links to my affiliate account at, and this blog earns a few cents on the dollar if readers purchase the items I recommend, so thanks for supporting my blog when you shop at Amazon!

More to Chew On:


  1. Beautiful!! Am completely tempted to run to the grocery store and make this tonight :)

  2. Jenny, thanks! I was expecting it to be good, but it was absolutely fantastic! (It's the dressing; might try it on other things!)

  3. The dressing sounds amazing, but I think it's your garden produce that is most impressive. The tomatoes and beans are so vibrant!

  4. Thanks Lydia, but truly the dressing is fantastic too. I am enjoying my garden though.

  5. Feta cheese somehow makes everything taste better to me. Along with lemon. Those two are perfect for summer salads like this!

  6. Joanne, I'm completely with you on that!

  7. Kalyn, your summer green bean salad looks wonderful. I too would add the creamy feta cheese.

  8. Marla, sounds like we've got a Feta Cheese fan club going on.

  9. Bright and beautiful! It's on the list for this weekend!

  10. TW, I'm not surprised that you have some wonderful beans from the farm; hope you like it!

  11. Wowie. Another delightful and gorgeous summer salad. I love marinated green beans; and with tomatoes and feta- a little slice of vegetable heaven.

    I made some this morning and still have a lot of fresh oregano, so I used that instead of dried. Can't wait until lunch!

  12. CJ thanks! Hope you enjoy it at lunch.

  13. The lemon and oregano in the dressing sounds delicious, Kalyn. I just picked up some feta for a dish I made earlier this adds such a nice creamy texture and just a little saltiness. Love it.

  14. Amy me too, any recipe that includes Feta, you can be sure I will like it.

  15. Tried this recipe and it was delicious...even my husband liked it and he doesn't like green beans!

  16. Deborah, so glad to hear it was a hit!

  17. Wow. Oregano and green beans are just made for each other, don't you think? It doesn't hurt paired with tomatoes, either. What a lovely salad, Kayln. I'm eager to make it myself.

  18. I do agree completely about the way green beans and oregano bring out the best in each other. I loved this; hope you try it!

  19. Thanks Paula. I think it was the colors that made me notice this in the magazine.

  20. The best thing that can happen to green beans :) I tried this salad yesterday and absolutely loved it; a new favorite! Peter from Hungary.

  21. Peter, so glad you enjoyed. And fun to hear from someone from Hungary. I'd love to visit there someday!

  22. Lovely


    I even made it with "your" sage-pesto stuffed chicken:

  23. Wazzup, gorgeous! Looks like a wonderful dinner.

  24. Actually, I recommended your recipe to my favorite home-style food delivery service and they put it on next week's menu. I guess that means a couple of dozen more people grateful for sharing the recipe :) Thanks! Peter

  25. Peter, that's fun. Hope everyone enjoyed it.

  26. I have this recipe saved on Foodgawker, and I make it ALL THE TIME! A few years ago I went on a green bean kick (something in my body must have needed the nutrition in green beans!), and I buy them regularly. This has been my favorite recipe so far, I've shared it with many people who are very impressed. Many time I'll add chicken or shrimp and it becomes dinner! Thank you so much for sharing this!

  27. Shaina, great to hear you have enjoyed it so much!

  28. I didn't measure my lemon zest or lemon juice so I think I used too much. I balanced it with about a half tsp of sugar + some fresh garlic; end result was delicious! Will definitely make this again and will be more careful with measurements next time, lol, though I do think the garlic will stay! Thanks for a great recipe Kalyn!

  29. Funny thing - Last week I had green beans and yellow tomatoes so I invented this exact salad. It was really identical and was delish. My husband suggested I make it again when his relatives visit tomorrow.

  30. I do think it would be pretty with yellow tomatoes! And great minds think alike I guess.

  31. Delicious! I didn't have feta or green onions, but I made it anyway and used Gorgonzola. We loved it! Can't wait to try it just how you made it. It's a keeper. Thanks for another great recipe.

  32. So glad you liked it, and I think blue cheese sounds delicious in this!

  33. This was a delicious salad! I just added a little extra lemon and a bit more salt and pepper.

  34. This was AMAZING. Such a light and refreshing summer salad. I made a big batch and let it sit over night and then let it get to room temp before serving and it kept very well! I also used cherub and champagne tomatoes, which are a big sweeter. Also love the crispness of the beans. Well done, Kalyn :)


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