This salad is delicious and very good for you. Anchovies are great for the body and the brain. High in Omega-3s and a more sustainable fish than most in our overfished sea. Anchovies are full of fatty acids that can help lower cholesterol and reduce heart disease. They’re also a good source of protein, calcium, and vitamins E and D. Anchovies add a salty, nutty, umami-like quality to everything from salads to tomato sauces and soups. When cooked down into a sauce or other dish, anchovies have an incredibly mild but rich flavor. And when blended with other ingredients they meld into something rich and delicious tasting (yes, even if you don’t like them!). I find the same is true with sardines. Start adding them to dishes and discover the complexity and depth they add to your food.
Summer Bean & Fingerling Potato Salad with Anchovy Dressing
8 ounces yellow wax beans (1 cup)
8 ounces thin green beans (1 cup)
6 garlic cloves
2 bay leaves
1 thyme sprig
1 rosemary sprig
1/2 teaspoon black peppercorns
12 small fingerling potatoes, scrubbed but not peeled (or 6 medium sized yukon gold potatoes)
2 oil-packed anchovy fillets
1/4 cup extra-virgin olive oil
3 tablespoons unfiltered apple cider vinegar
Salt and freshly ground pepper
2 tablespoon chopped parsley
12 cherry tomatoes, halved
1 head of red leaf lettuce or 1 bunch or arugula or dandelion greens (optional)
1. In a saucepan of boiling salted water, cook the yellow beans until just tender, 3 minutes. Remove from the water using a slotted spoon in a bowl.. Add the green beans to the boiling water and cook until just tender, 2 minutes. Using the slotted spoon, add the green beans to the bowl.. Let cool, then pat dry.
2. Add the garlic, bay leaves, thyme, rosemary and peppercorns to the boiling water. Add the potatoes and simmer over moderately high heat until tender, about 20 minutes. Drain the potatoes, reserving the garlic cloves. Discard the seasonings.
3. Drain the anchovies from their oil, then coarsely chop them and transfer to a blender. Add the olive oil and the reserved garlic and puree. With the machine on, slowly add the vinegar. Scrape the dressing into a bowl, season with salt and pepper and stir in the parsley.
4. Slice the boiled potatoes 1/4 inch thick and put them in a large bowl. Add half of the anchovy dressing and toss gently. Add the yellow and green beans, the cherry tomatoes and the remaining dressing, toss gently and serve.
5. I like to serve this over dressed greens (I lightly dress them with olive oil and lemon juice and a little salt.) like dandelion or arugula – my favorites! Red leaf lettuce or micro greens like mizuna work well.)
This dish keeps well, and you can make it today for lunch tomorrow.
* I don’t often eat dairy (allergy) but if you do, you can first soak the anchovies in milk to give them a greater mildness. I like the boldness of anchovies so it’s unnecessary for me to make them milder but if you want to here’s what to do: in a small bowl, soak the anchovies in the milk for 10 minutes, drain the anchovies, then coarsely chop them and transfer to a blender and proceed with the rest of the recipe.
** If you think you don’t like anchovies you’ll probably love them here, they enhance the savory of this salad. And don’t forget that Caesar Salad is made with anchovies.
About the Author: Tania Van Pelt is the creator of Happiness Series. She is a writer and content creator, working in film, tv, and online. She wrote the popular lifestyle book "Ageless Diet," published in late 2015. And she is currently working on her next book. She also developed a sitcom pilot set in the restaurant business called "Employees Only TV" and is developing another web series comedy about Denver.