Low Carb Balsamic Green Beans With Hazelnuts

One of my all-time favorite vegetable side dishes is this Low Carb Balsamic Green Beans With Hazelnuts. It’s so easy to make and only needs green beans, olive oil, garlic, hazelnuts, balsamic vinegar, and salt and pepper. This recipe is great for people with diabetes because each serving contains only 10 grams of carbohydrates and 4 grams of fiber.

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Low carb balsamic green beans with hazelnuts

This low carb balsamic green beans recipe is diabetes friendly

The carbohydrate content of this salad is relatively low, coming in at 10 grams for each serving. In addition, each serving contains 4 grams of fiber, which is a good amount.

Green beans are generally considered diabetes-friendly due to their low glycemic index (GI) score. A food’s glycemic index indicates how rapidly it causes an increase in the amount of glucose (sugar) in the blood. The glycemic index (GI) score of green beans is only 15, which is considered to be low.

In addition, green beans are a good source of fiber, which can help prevent spikes in blood sugar levels and slow down the rate at which glucose is absorbed into the bloodstream. They are also low in calories, with only 31 calories per 1 cup of cooked green beans.

This a heart-healthy recipe

This recipe has a moderately low amount of total fat in each serving (6 grams), a very low amount of saturated fat (1 gram), a high amount of monounsaturated fat (5 grams), and a moderate amount of sodium content (299 mg).

The nutrient profile of hazelnuts makes them a good choice for those concerned about their heart health. They are an excellent source of healthy fats, in particular monounsaturated fats, which have been shown to lower levels of “bad” cholesterol (LDL) while simultaneously raising levels of “good” cholesterol (HDL).

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Low carb balsamic green beans with hazelnuts – Great for diabetes and heart health

Health benefits of green beans and hazelnuts

Green beans are a great source of antioxidants, especially carotenoids, flavonoids, and phenolic compounds, which all have anti-inflammatory properties that make them good at reducing inflammation. Antioxidants like these can help reduce oxidative stress and inflammation in the body, two factors that can contribute to a wide variety of chronic diseases.

In addition, green beans have a high fiber content, which can help the immune system function more normally and reduce inflammation. The fiber in green beans helps promote the growth of healthy bacteria in the gut, which in turn can have an anti-inflammatory effect.

Hazelnuts have a lot of good things for you in them, like vitamin E, magnesium, and flavonoids, which have been shown to have anti-inflammatory effects. Vitamin E works to shield cells from the oxidative damage that can be caused by free radicals. They are also an excellent source of the mineral magnesium, which can aid in controlling blood pressure and lowering the risk of developing cardiovascular disease.

Hazelnuts also have a lot of monounsaturated and polyunsaturated fatty acids, both of which can help reduce inflammation. By stopping the production of molecules that cause inflammation, like cytokines, these fats can help reduce inflammation.

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Low carb balsamic green beans with hazelnuts – Ingredients health benefits

Ingredients

This recipe comes together beautifully with only a few ingredients, which are listed below:

  • Green beans: Choose green beans that are fresh and crisp. Trim and ends and they are ready to be used.
  • Hazelnuts: The hazelnuts really round out the flavor of this dish for me. However, if you want, you can use any nut that you have on hand, such as walnuts or almonds.
  • Balsamic vinegar: The addition of balsamic vinegar gives this dish an intense flavor that is both sweet and sour.
  • Garlic: I have put in two garlic cloves, but you are welcome to put in more or less based on how much garlic flavor you like. After being sautéed, garlic imparts a flavor that is sweet and buttery, which acts as a counterpoint to the sourness that comes from the balsamic vinegar in this recipe.
  • Salt and pepper: Season with salt and pepper to taste.

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Low carb balsamic green beans with hazelnuts – Ingredients needed for the recipe

How to make this recipe

Here are the instructions to make this simple salad:

  • Heat a skillet over medium heat. Add the hazelnuts and roast them for 2-3 minutes, or until they have spots of brown color and a crisp appearance. Remove from heat and set aside to cool in a plate.
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Roast hazelnuts for 2-3 minutes. Transfer to a plate and let cool
  • Once the hazelnuts are cool enough, place them in the palm of your left hand, and use the palm of your right hand to rub the nuts to remove the skin. It is not a problem if the skin is still attached to some of the nuts, but the vast majority of it should come off.
  • Roughly chop the hazelnuts into small pieces in a food processor by pulsing in short bursts. Make sure to leave the nuts chunky.
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Rub hazelnuts in plams to remove skin. Chop into chunky peices
  • Bring a large pot of water to a boil over medium heat. Add the beans and blanch for about 2 minutes.
  • Take the beans out of the pot and immediately submerge them in a bath of ice cold water to prevent any further cooking.
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Blanch green beans for 2 minutes. Immediately submerge in ice cold water.
  • Heat the olive oil in a large saucepan over medium heat. Add the garlic and beans to the saucepan.
  • Cover the saucepan with a lid and cook the beans for 8 to 10 minutes, stirring occasionally.
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Heat oil and add garlic. Add beans and stir to mix
  • Remove the lid and add balsamic vinegar, salt, and pepper; stir to coat the beans with the seasoning.
  • Continue cooking for another 2–3 minutes, or until the beans are tender enough.
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Cover and cook for 10 minutes. Add balsamic vinegar, salt and pepper.

Transfer the beans to a plate. Add the roasted hazelnuts and serve.

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Transfer beans to a plate and add hazelnuts
Low carb balsamic green beans with hazelnuts-recipecard

Low Carb Balsamic Green Beans With Hazelnuts

8f7236c9626d7dcca9cca39f75b7f03fArchana Singh, PhD
This Low Carb Balsamic Green Beans With Hazelnuts salad is heart-heathy and diabetes friendly. It is delicious and easy to make with green beans, olive oil, garlic, balsamic vinegar, hazelnuts, and salt and pepper.
5 from 2 votes
Prep Time 10 minutes
Cook Time 15 minutes
Course Salad, Side Dish
Cuisine American
Servings 4
Calories 103 kcal

Ingredients
  

  • 1 lb green beans trimmed and cleaned
  • 2 cloves garlic minced
  • 1/3 cup hazelnuts
  • 1 tbsp balsamic vinegar
  • 1/2 tsp salt more if needed
  • 1 pinch black pepper

Instructions
 

  • Heat a skillet over medium heat. Add the hazelnuts and roast them for 2-3 minutes, or until they have spots of brown color and a crisp appearance. Remove from heat and set aside to cool in a plate.
  • Once the hazelnuts are cool enough, place them in the palm of your left hand, and use the palm of your right hand to rub the nuts to remove the skin. It is not a problem if the skin is still attached to some of the nuts, but the vast majority of it should come off.
  • Roughly chop the hazelnuts into small pieces in a food processor by pulsing in short bursts. Make sure to leave the nuts chunky.
  • Bring a large pot of water to a boil over medium heat. Add the beans and blanch for about 2 minutes.
  • Take the beans out of the pot and immediately submerge them in a bath of ice cold water to prevent any further cooking.
  • Heat the olive oil in a large saucepan over medium heat. Add garlic and beans to the saucepan.
  • Cover the saucepan with a lid and cook the beans for 8 to 10 minutes, stirring occasionally.
  • Remove the lid and add balsamic vinegar, salt, and pepper; stir to coat the beans with the seasoning.
  • Continue cooking for another 2-3 minutes, or until the beans are tender enough.
  • Transfer the beans to a plate. Add the roasted hazelnuts and serve.

Nutrition

Calories: 103kcalCarbohydrates: 10gProtein: 4gFat: 6gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 5gTrans Fat: 0.01gCholesterol: 0.4mgSodium: 299mgPotassium: 313mgFiber: 4gSugar: 5gPhosphorus: 74mg
Keyword Anti-inflammatory, Balsamic green beans, Diabetes Friendly
Tried this recipe?Let us know how it was!

Is balsamic vinegar good for you

Balsamic vinegar can be good for you in moderation as part of a healthy and balanced diet.

Balsamic vinegar is made from grapes, and the aging process gives it a distinct and complex flavor profile. It is low in calories and contains small amounts of vitamins and minerals, such as potassium, iron, and calcium.

One of the benefits of balsamic vinegar is its potential ability to lower blood sugar levels. It contains acetic acid, which may help slow down the absorption of glucose into the bloodstream, leading to more stable blood sugar levels. However, more research is needed to confirm this potential benefit.

Balsamic vinegar also contains antioxidants that help protect cells from damage caused by free radicals. Studies have suggested that consuming balsamic vinegar may help improve heart health, reduce inflammation, and lower the risk of certain types of cancer.

However, it is important to note that balsamic vinegar is high in acid and may cause problems for individuals with digestive issues, such as acid reflux or ulcers. Additionally, some varieties of balsamic vinegar may contain added sugars or caramel coloring, which can increase its calorie and sugar content.

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Archana Singh, PhD

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