Green Bean and Hazelnut Salad

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
23%
Green Bean and Hazelnut Salad
30 min.
4
143kcal

Suggestions


Looking for a vibrant and nutritious side dish that will elevate your meal? Look no further than this delightful Green Bean and Hazelnut Salad! Perfectly suited for vegetarians, vegans, and those with gluten or dairy sensitivities, this salad is a versatile addition to any dining table. With a preparation time of just 30 minutes, it’s an ideal choice for busy weeknights or as a stunning starter for your next gathering.

The star of this dish is the fresh green beans, which are blanched to retain their crispness and bright color. Tossed with toasted hazelnuts, they add a delightful crunch and a nutty flavor that perfectly complements the tangy dressing made from balsamic vinegar and grainy mustard. The addition of finely chopped red onion brings a subtle sweetness and depth to the salad, making each bite a burst of flavor.

Not only is this salad a feast for the eyes with its vibrant colors, but it also boasts a healthy caloric profile, with only 143 calories per serving. Whether served as a side dish, antipasti, or a light snack, this Green Bean and Hazelnut Salad is sure to impress your family and friends. So grab your ingredients and get ready to enjoy a dish that’s as delicious as it is nutritious!

Ingredients

  • 1.5 teaspoons balsamic vinegar 
  • tablespoon flax seed oil 
  • 2.3 teaspoons coarse mustard 
  • 0.8 pound green beans trimmed halved
  • teaspoon hazelnut oil 
  • tablespoons hazelnuts 
  • teaspoons olive oil extra virgin extra-virgin
  • 0.3 cup onion red finely chopped
  • 0.1 teaspoon sea salt fine

Equipment

  • bowl
  • paper towels
  • oven
  • whisk
  • pot
  • baking pan
  • ziploc bags
  • kitchen towels

Directions

  1. Preheat oven to 325°F with rack in middle.
  2. Toast nuts in a small baking pan until centers are golden, 15 to 20 minutes (cut one open to test for doneness). Cool to warm, then rub off any loose skins in a kitchen towel. Coarsely chop nuts.
  3. Cook beans in a 6-quart pot of boiling salted water (1 1/2 tablespoons salt for 4 quarts water) until just tender, 4 to 6 minutes.
  4. Transfer to an ice bath to stop cooking.
  5. Drain and pat dry.
  6. Whisk together mustard, vinegar, and sea salt in a bowl, then add olive, flaxseed, and hazelnut oils, whisking.
  7. Add beans, nuts, and onion and toss well. Season with salt and pepper.
  8. • Beans can be cooked 1 day ahead and chilled (once cool) in a plastic bag lined with paper towels.

Nutrition Facts

Calories143kcal
Protein6.69%
Fat71.86%
Carbs21.45%

Properties

Glycemic Index
42.5
Glycemic Load
2.1
Inflammation Score
-6
Nutrition Score
8.7291304650514%

Flavonoids

Cyanidin
0.34mg
Catechin
0.06mg
Epigallocatechin
0.14mg
Epicatechin
0.01mg
Epigallocatechin 3-gallate
0.05mg
Luteolin
0.12mg
Isorhamnetin
0.5mg
Kaempferol
0.45mg
Myricetin
0.11mg
Quercetin
4.35mg

Nutrients percent of daily need

Calories:143.11kcal
7.16%
Fat:12.15g
18.7%
Saturated Fat:1.26g
7.87%
Carbohydrates:8.17g
2.72%
Net Carbohydrates:5.09g
1.85%
Sugar:3.73g
4.15%
Cholesterol:0mg
0%
Sodium:109.62mg
4.77%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:2.55g
5.09%
Vitamin K:39.77µg
37.88%
Manganese:0.52mg
25.99%
Vitamin E:2.86mg
19.1%
Vitamin C:11.44mg
13.87%
Fiber:3.07g
12.29%
Vitamin A:590.03IU
11.8%
Folate:35.81µg
8.95%
Vitamin B6:0.16mg
8.1%
Magnesium:31.99mg
8%
Copper:0.15mg
7.56%
Vitamin B1:0.11mg
7.45%
Iron:1.21mg
6.74%
Potassium:234.43mg
6.7%
Vitamin B2:0.1mg
5.8%
Phosphorus:53.11mg
5.31%
Calcium:41.83mg
4.18%
Vitamin B3:0.74mg
3.71%
Vitamin B5:0.26mg
2.58%
Zinc:0.36mg
2.42%
Selenium:1.64µg
2.34%
Source:Epicurious