Green Bean and Hazelnut Salad

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

Suggestions

Ingredients

  • 1.5 teaspoons balsamic vinegar 
  • tablespoon flaxseed oil 
  • 2.3 teaspoons grainy mustard 
  • 0.8 pound green beans trimmed halved
  • teaspoon hazelnut oil 
  • tablespoons hazelnuts 
  • teaspoons olive oil 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