Walnut-Green Bean Salad

Walnut-Green Bean Salad Recipe
Photo: Randy Mayor; Styling: Leigh Ann Ross
The nutty flavor in this salad comes from walnut oil, which benefits with heart-healthy monounsaturated fat. Look for it in most large supermarkets along with other oils, or substitute extravirgin olive oil. Serve the salad as a first course or a side, or add shredded chicken or shrimp to make it an entrée.


8 servings (serving size: 1 cup)

Recipe from

Cooking Light

Nutritional Information

Calories 165
Caloriesfromfat 28 %
Fat 5.1 g
Satfat 0.5 g
Monofat 1.1 g
Polyfat 3.1 g
Protein 4.9 g
Carbohydrate 28.1 g
Fiber 7.7 g
Cholesterol 0.0 mg
Iron 1.9 mg
Sodium 415 mg
Calcium 47 mg


2 tablespoons walnut oil
1 1/2 tablespoons rice vinegar
1 tablespoon water
1 teaspoon honey
1/2 teaspoon salt
1/2 teaspoon Dijon mustard
1/4 teaspoon freshly ground black pepper
1 cup uncooked bulgur
1 cup boiling water
1/2 teaspoon salt
1 pound diagonally cut green beans (about 4 cups)
2 cups halved grape tomatoes
1/3 cup chopped fresh parsley
1/2 cup vertically sliced red onion


Combine first 7 ingredients in a small bowl; stir with a whisk until blended.

Combine bulgur and 1 cup boiling water in a large bowl. Cover and let stand 30 minutes; drain. Stir in 1/2 teaspoon salt.

Steam green beans, covered, 5 minutes or until tender. Drain and plunge beans into ice water; drain. Place beans in a large bowl. Add bulgur, tomatoes, parsley, onion, and oil mixture; toss gently to combine. Serve at room temperature, or cover and chill.

Maureen Callahan,

Cooking Light

April 2007
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