Summer Salad

Potatoes and Green beans salad recipe with mayo in Summer

Potatoes and Green beans salad

Written by:  Hamza Asif

Servings: 4

  1. Potatoes are one of the most important and most consumed foods in all parts of the world, and the potato bears the scientific name, and its origin goes back to the Andes highlands in South America.
  2.  It is one of the most important sources of carbohydrates in the human diet, as it is currently considered the fourth most important crops in the world after wheat, rice and corn, due to its high productivity of crops and nutritional value.
  3.  The potato is accused by many of the fact that it is a cause of weight gain and obesity and by not giving it health benefits, and for this reason some people avoid eating it in the event of trying to adhere to a healthy diet, and this has also contributed to the spread of desire to avoid carbohydrates in the diet, and in return, it is used Some have potatoes in some health and therapeutic purposes, and therefore this article aims to clarify the true health benefits of potatoes.

Potatoes and Green beans salad

  1.  The tomato plant, or tomato, belongs to the plant species called. Tomatoes are usually grown in the tropics as a perennial plant, while in other regions it is often a yearly plant. This plant is distinguished by its small yellow flowers, and the flower contains five lobes Crowned, which is known as the sum of the petals of the plant flower. In most varieties of tomatoes, the unripe fruit is green in color, then becomes dark red when ripe.
  2. Benefits of tomatoes there are a group of health benefits of tomatoes, which are divided according to their nutritional content, and other benefits according to the degree of their effectiveness in sick cases. They are as follows: Their nutrient content Vitamin C: Tomatoes provide the body with vitamin C, which is important for wound healing and bone building, Teeth are strong, maintain immune system function, and this vitamin also helps increase iron absorption.
  3.  Tomatoes provide the four main types of, which work together to provide the body with health benefits, in addition to the potential benefits for each of them separately. These types are: α-Carotene, and beta-.
  4. is an antioxidant, and it is available in large quantities in red and pink fruits, and its benefits include a lowering blood pressure effect, Also, the food rich in it is associated with reducing the risk of developing some types of cancer.
  5.  In addition, beta-carotene help protect the skin from damage, as well as reduce its sensitivity to ultraviolet rays. It should be noted that the presence of l, vitamin K, and calcium in tomatoes is useful in strengthening and repairing bones and improving their mass.
  6.  Dietary fiber: Tomatoes are considered high in their dietary fiber and water content, as fibers make up most of the carbohydrates in them, which reduce constipation by increasing the volume of feces, but the laxative properties of tomatoes need more research to confirm them, as it appeared in return that removing Fiber from the diet also has a positive effect on MESA

Total time: 45 mint

Potatoes and Green beans salad
  1. Ingredients for mustard:
  • 4 oz baby potato
  • 4 oz can tuna in water drained
  • 2 oz green beans (boiled)
  • ½ oz spinach
  • 8 grape tomatoes
  • ½ tbsp. Paste
  • 1 tsp. extra virgins olive oil
  1. How to cook
  • Boiled the potatoes
  • Take drained in a large bowl
  • Put the boiled potatoes, boiled green, beans, spinach, grapes, tomatoes, pesto, and extra virgin olive oil.
  • Take all Ingredients in a large bowl and mixed all the ingredients
  1. How dressing the salad?
  • Take all the mixture in a tray.
  • Finally our recipe is ready for serve.


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Nutrition facts 
Serving per container: 1 
Amount per serving 
Calories  from fat 90 
 % daily value
Total fat 11 g15%
Saturated fat 2 g8%
Trans fat 0 g 
Cholesterol 95 mg12%
Sodium 330 mg2%
Total carbohydrate 18 g9%
Dietary fiber 4 g20%
Sugars 5 g 
Protein 34 g 
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