Green Bean, Watercress and Walnut Salad

Vegetarian
Vegan
Gluten Free
Dairy Free
Low Fod Map
Health score
38%
Green Bean, Watercress and Walnut Salad
45 min.
10
149kcal

Suggestions


Looking for a vibrant and nutritious addition to your meal? Look no further than this delightful Green Bean, Watercress, and Walnut Salad! Perfectly suited for a variety of dietary preferences, this salad is vegetarian, vegan, gluten-free, dairy-free, and low FODMAP, making it an excellent choice for gatherings or a simple weeknight dinner.

With its crisp-tender green beans, peppery watercress, and crunchy toasted walnuts, this salad is a feast for both the eyes and the palate. The bright cherry tomatoes add a burst of color and sweetness, while the homemade vinaigrette, featuring Dijon mustard and red wine vinegar, ties all the flavors together beautifully. Each bite is a harmonious blend of textures and tastes that will leave you feeling satisfied yet light.

Not only is this salad a delicious side dish, but it also serves as a fantastic antipasti or starter, making it versatile for any occasion. With just 149 calories per serving, you can indulge guilt-free while enjoying a healthy dose of nutrients. Whether you're hosting a dinner party or simply looking for a refreshing snack, this Green Bean, Watercress, and Walnut Salad is sure to impress your guests and elevate your culinary repertoire!

Ingredients

  • 1.5 cups cherry tomatoes halved
  • 1.5 tablespoons dijon mustard 
  • tablespoon parsley fresh minced
  • cups green beans trimmed halved
  • 0.5 cup walnut oil 
  • 0.3 cup red wine vinegar 
  • bunches watercress trimmed
  • ounces walnuts toasted coarsely chopped

Equipment

  • bowl
  • whisk
  • pot

Directions

  1. Cook beans in large pot of boiling salted water until crisp-tender, about 4 minutes.
  2. Drain.
  3. Transfer beans to large bowl of ice water to cool.
  4. Drain; pat dry.
  5. Whisk vinegar, mustard and parsley in small bowl to blend. Gradually whisk in oil. Season with salt and pepper. (Can be made 1 day ahead. Cover beans and vinaigrette separately; chill. Rewhisk before using.)
  6. Combine beans, watercress, walnuts and tomatoes in large bowl. Toss with enough vinaigrette to coat. Season to taste with salt and pepper.

Nutrition Facts

Calories149kcal
Protein9.39%
Fat76.01%
Carbs14.6%

Properties

Glycemic Index
16.2
Glycemic Load
0.92
Inflammation Score
-6
Nutrition Score
9.4613044469253%

Flavonoids

Cyanidin
0.46mg
Apigenin
0.86mg
Luteolin
0.05mg
Kaempferol
2.46mg
Myricetin
0.12mg
Quercetin
4.06mg

Nutrients percent of daily need

Calories:148.52kcal
7.43%
Fat:13.46g
20.7%
Saturated Fat:1.27g
7.94%
Carbohydrates:5.82g
1.94%
Net Carbohydrates:3.47g
1.26%
Sugar:2.13g
2.37%
Cholesterol:0mg
0%
Sodium:34.33mg
1.49%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:3.74g
7.48%
Vitamin K:47.2µg
44.95%
Manganese:0.71mg
35.63%
Vitamin C:14.21mg
17.23%
Copper:0.32mg
16.03%
Vitamin A:694.79IU
13.9%
Magnesium:40.76mg
10.19%
Fiber:2.35g
9.39%
Phosphorus:86.79mg
8.68%
Vitamin B6:0.17mg
8.52%
Folate:32.13µg
8.03%
Vitamin B1:0.11mg
7.11%
Potassium:234.29mg
6.69%
Iron:1.09mg
6.08%
Vitamin B2:0.08mg
4.63%
Calcium:45.67mg
4.57%
Zinc:0.67mg
4.45%
Vitamin E:0.5mg
3.33%
Vitamin B3:0.59mg
2.95%
Selenium:2µg
2.86%
Vitamin B5:0.24mg
2.39%
Source:Epicurious