Equipment
Ingredients
Vegetables
- 400 g fresh green beans (haricots verts), trimmed and cut into 2cm pieces
- 250 g carrots, peeled and diced (maize kernel size)
- 300 g corn kernels, fresh or frozen
- 80 g red onion, finely minced
Vinaigrette
- 60 ml apple cider vinegar
- 60 ml extra virgin olive oil
- 15 g dijon mustard
- 10 ml maple syrup
- 5 g salt
- 2 g black pepper, freshly cracked
- 10 g fresh dill, chopped
Nutrition (per serving)
Nutrition is estimated per serving. Nutrients without complete source data are omitted.
Full nutrition
- Calories
- 184 kcal
- Protein
- 4 g
- Carbohydrates
- 21 g
- Fat
- 11 g
- Fiber
- 4 g
- Sugar
- 9 g
- Sodium
- 394 mg
- Saturated Fat
- 2 g
- Monounsaturated Fat
- 0 g
- Polyunsaturated Fat
- 0 g
- Potassium
- 466 mg
- Calcium
- 54 mg
- Iron
- 1.4 mg
- Magnesium
- 43 mg
- Phosphorus
- 87 mg
- Zinc
- 0.5 mg
- Vitamin A
- 382 mcg
- Vitamin C
- 16 mg
- Vitamin E
- 0.6 mg
- Vitamin K
- 35 mcg
- Vitamin B6
- 0.2 mg
- Thiamin
- 0.16 mg
- Riboflavin
- 0.15 mg
- Niacin
- 1.8 mg
- Folate
- 53 mcg
- Water
- 158 g
Sources: Aggregated Public Data, USDA FoodData Central
Method
Prepare an ice bath by filling a large bowl with cold water and ice cubes. Bring a large pot of heavily salted water to a rolling boil.
Add the diced carrots to the boiling water. After 2 minutes, add the green beans. After another 2 minutes, add the corn kernels. Boil everything together for a final 1 minute (5 minutes total for carrots, 3 for beans, 1 for corn).
Immediately drain the vegetables in a colander and plunge them into the prepared ice bath to stop the cooking process. Let sit for 5 minutes until fully cold, then drain well and pat dry.
In a large mixing bowl, whisk together the apple cider vinegar, olive oil, Dijon mustard, maple syrup, salt, pepper, and minced red onion.
Add the dried, blanched vegetables and chopped dill to the dressing. Toss thoroughly to coat.
Cover and refrigerate for at least 1 hour before serving to allow flavors to meld.
Chef's Notes
- Uniformity is key to the aesthetic: try to cut the green beans and carrots to roughly the size of the corn kernels for a confetti-like appearance.
- If raw red onion is too pungent for your taste, soak the minced onion in the vinegar alone for 10 minutes before adding the oil; this pickles the onion slightly and removes the bite.
- This salad is practically indestructible and safe for outdoor picnics as it contains no mayonnaise or dairy.
Storage
Refrigerator: 4 days — Flavor peaks after 24 hours. Stir well before serving.
Troubleshooting
Vegetables are mushy
Cause: Overcooked during the blanching stage
Fix: Cannot be fixed, but ensure salad is served very cold to maximize remaining crispness
Prevention: Respect the staggered cooking times; carrots take longer than corn
Cultural Context
This dish is a modern evolution of the classic 'Three Bean Salad' popular in American potlucks of the 1950s, refined with French blanching techniques (à l'anglaise) to preserve the integrity of fresh market produce rather than using canned goods.
