Walnut-Green Bean Salad

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.

Yield: 8 servings (serving size: 1 cup)
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 165
  • Calories from fat: 28%
  • Fat: 5.1g
  • Saturated fat: 0.5g
  • Monounsaturated fat: 1.1g
  • Polyunsaturated fat: 3.1g
  • Protein: 4.9g
  • Carbohydrate: 28.1g
  • Fiber: 7.7g
  • Cholesterol: 0.0mg
  • Iron: 1.9mg
  • Sodium: 415mg
  • Calcium: 47mg

Ingredients

  • 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

Preparation

  1. Combine first 7 ingredients in a small bowl; stir with a whisk until blended.
  2. Combine bulgur and 1 cup boiling water in a large bowl. Cover and let stand 30 minutes; drain. Stir in 1/2 teaspoon salt.
  3. 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.
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