Green Bean and Hazelnut Salad

Green Bean and Hazelnut Salad
Fat 73% Carbs 20%
Percent Calories

1 serving of green bean and hazelnut salad contains 159 Calories. The macronutrient breakdown is 20% carbs, 73% fat, and 7% protein. This is a good source of total omega 3 (2 g).

Makes
4 servings
Prep Time
5 minutes
Cook Time
25 minutes

Ingredients

Directions

  1. Preheat oven to 325F 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. Transfer to an ice bath to stop cooking. Drain and pat dry.
  4. Whisk together mustard, vinegar, and sea salt in a bowl, then add olive, flaxseed, and hazelnut oils, whisking. Add beans, nuts, and onion and toss well. Season with salt and pepper.

Nutrition Facts

For 1 serving of green bean and hazelnut salad (116g)

Nutrient Value %DV
Calories 159
Fats 14g 18%
Saturated fats 1g 7%
Trans fats 0g
Cholesterol 0mg 0%
Sodium 146mg 6%
Carbs 9g 3%
Net carbs 5g
Fiber 3g 12%
Sugar 4g
Protein 3g
Calcium 44mg 4%
Iron 1mg 16%
Potassium 248mg 5%
Vitamin D 0μg 0%
Vitamins and Minerals
Alpha carotene 59μg
Beta carotene 323μg
Caffeine 0mg
Choline 17mg 3%
Copper 0.2mg 21%
Fluoride 16μg
Folate (B9) 38μg 10%
Lycopene 0μg
Magnesium 35mg 8%
Manganese 1mg 28%
Niacin 1mg 5%
Pantothenic acid 0.3mg 5%
Phosphorus 59mg 8%
Retinol 0μg
Riboflavin (B2) 0.1mg 8%
Selenium 2μg 3%
Theobromine 0mg
Thiamine 0.1mg 11%
Vitamin A IU 588IU
Vitamin A 30μg 3%
Vitamin B12 0μg 0%
Vitamin B6 0.2mg 13%
Vitamin C 12mg 13%
Vitamin D IU 0IU
Vitamin D2 0μg
Vitamin D3 0μg
Vitamin E 3mg 17%
Vitamin K 16μg 14%
Zinc 0.4mg 4%
Sugars
Sugar 4g
Sucrose 1g
Glucose 2g
Fructose 1g
Lactose 0g
Maltose 0g
Galactose 0g
Starch 1g
Fats
Saturated fats 1g 7%
Monounsaturated fats 8g
Polyunsaturated fats 4g
Trans fats 0g
Fatty Acids
Total omega 3 2g
Total omega 6 0.5g
Alpha Linolenic Acid (ALA) 2g
Docosahexaenoic Acid (DHA) 0g
Eicosapentaenoic Acid (EPA) 0g
Docosapentaenoic Acid (DPA) 0g
Amino Acids
Alanine 0.1g
Arginine 0.2g
Aspartic acid 0.4g
Cystine 0g
Glutamic acid 0.5g
Glycine 0.1g
Histidine 0.1g
Hydroxyproline 0g
Isoleucine 0.1g
Leucine 0.2g
Lysine 0.1g
Methionine 0g
Phenylalanine 0.1g
Proline 0.1g
Serine 0.1g
Threonine 0.1g
Tryptophan 0g
Tyrosine 0.1g
Valine 0.1g

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