Healthy Recipes - Warm Green Bean Salad with Toasted Walnuts

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Warm Green Bean Salad with Toasted Walnuts

Victoria Abbott Riccardi

This colorful salad makes a fine prelude to a hearty dinner. Walnut oil's distinctive flavor delivers a rich hit to the dressing.

Servings: 6 servings, about 1 1/2 cups each
Total Time: 30 minutes
Ease of Preparation: Easy
Health: Low Sodium, High Potassium, Diabetes Appropriate, Healthy Weight, Heart Healthy, Low Cholesterol, Low Sat Fat, High Fiber, Low Carb, Low Calorie

Ingredients:

Dressing
1 shallot , minced
1 tablespoon red-wine vinegar
1 tablespoon Dijon mustard
1/4 teaspoon salt
Freshly ground pepper to taste
2 tablespoons walnut oil

Salad
12 ounces haricots verts (see Ingredient Note) or green beans, stem ends trimmed
2 tablespoons coarsely chopped walnuts
1 1/2 cups cherry tomatoes , halved
2 tablespoons chopped fresh parsley
6 cups mâche (see Ingredient Note) or Boston lettuce, torn into bite-size pieces

Steps:

1: To prepare dressing: Whisk shallot, vinegar, mustard, salt and pepper in a small bowl. Gradually whisk in oil.

2: Cook haricots verts (or green beans), uncovered, in a large pot of boiling water until crisp-tender; 3 to 4 minutes for haricots verts, 4 to 6 minutes for green beans. Drain, refresh under cold water and pat dry.

3: Toast walnuts in a small dry skillet over medium-low heat, stirring constantly, until fragrant, 2 to 3 minutes. Transfer to a small bowl to cool.

4: To prepare salad: Combine the beans, tomatoes and parsley in a large bowl. Toss with the dressing. Divide mâche (or lettuce) among 6 salad plates. Spoon bean mixture onto the greens, sprinkle with the walnuts and serve.

Nutrition: (Per serving)

Calories - 135
Carbohydrates - 16
Fat - 7
Saturated Fat - 1
Monounsaturated Fat - 1
Protein - 4
Cholesterol - 0
Dietary Fiber - 5
Potassium - 827
Sodium - 142
Nutrition Bonus - Vitamin A (110 daily value), Vitamin C (80 dv), Potassium (24 dv), Iron (15 dv).

Cover and refrigerate the dressing (Step 1) for up to 2 days. Blanch beans (Step 2) up to 8 hours ahead; store in the refrigerator in a plastic bag lined with paper towels.

Ingredient Notes: Haricots verts is simply French for "green beans." However, the term is often used for the very slender beans, also called French beans, found in produce markets. Mâche ("mosh"), also known as lamb's lettuce or corn salad, is a tangy green that resembles watercress. Popular in Europe, it is enjoyed in the first salads of spring. Look for it in specialty stores and farmers' markets.

Related Links:

• Loaded Spinach Salad
• More Healthy Salad Recipes

EatingWell

This news arrived on: 10/27/2009

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