Garlicky Olive, Walnut, and Edamame Mix

Garlicky Olive, Walnut, and Edamame Mix
Rachael Hartley, RD, LD, CDE
Total Time: 10 min
Prep Time: 10 min
Cook Time: 0 min
Servings: 8 (1/2 cup each)

Nutrition Highlights (per serving)

155 calories
13g fat
7g carbs
6g protein
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Nutrition Facts
Servings: 8 (1/2 cup each)
Amount per serving  
Calories 155
% Daily Value*
Total Fat 13g 17%
Saturated Fat 1g 5%
Cholesterol 0mg 0%
Sodium 138mg 6%
Total Carbohydrate 7g 3%
Dietary Fiber 4g 14%
Total Sugars 1g  
Includes 0g Added Sugars 0%
Protein 6g  
Vitamin D 0mcg 0%
Calcium 57mg 4%
Iron 2mg 11%
Potassium 229mg 5%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

At every party, you’ll always find a group of people socializing by the food table, mindlessly munching on snack mix. Treat your guests with this healthy and tasty recipe for garlicky olive, walnut, and edamame mix. It’s low-carb and packed with protein. Plus, it provides plenty of healthy fat.

Walnuts are an excellent source of polyunsaturated fat, and olives provide monounsaturated fat. According to the National Institutes of Health, replacing saturated fats with mono and polyunsaturated fat can reduce your risk of heart disease by about the same amount as cholesterol-lowering drugs.

Ingredients

  • 1 cup walnuts, toasted
  • 1 cup kalamata olives, pitted
  • 2 cups frozen shelled edamame, defrosted
  • 1 tsp. extra-virgin olive oil
  • 1/2 tsp. garlic powder
  • 1 tbsp. fresh rosemary leaves

Preparation

  1. In a large bowl, toss all ingredients together.

  2. Serve immediately. Refrigerate any leftovers.

Variations and Substitutions

This recipe is a fun way to experiment with different kinds of olives, which all have a unique flavor. Pass up canned varieties and splurge on high-quality olives since the olives are the predominant flavor in this recipe. You can use a mix of different olives to keep it interesting. Try Castelvetrano olives, which have a mild, smooth and buttery taste; briny and bitter Nyon olives; or rich and oily Nicoise olives.

A tip for those who want to learn to eat mindfully: use olives that still have the pit. This forces you to slow down and enjoy the flavors. Keep in mind, if you’re serving this at a party, you may want to put out a small bowl for guests to dispose of their pits.

Just as you can use different types of olives in this recipe, you can also use different types of nuts. Try toasted hazelnuts, pistachios, or almonds, all of which work deliciously with the Mediterranean flair of this recipe. If you​ or any of your guests are allergic to tree nuts, try this with pumpkin seeds, sunflower seeds, or even crunchy roasted chickpeas, which you can make yourself or purchase at most well-stocked grocery stores.

Make this dish even more delicious by adding a sprinkle of flaky sea salt, which adds texture and brings out more flavor.

Cooking and Serving Tips

  • Be sure to toast your walnuts before making this dish, as this will intensify their flavor and adds extra crunch. To quickly toast nuts, spread them flat on a baking sheet and toast at 400 F for about 10 minutes. You could also toast them in a dry skillet over medium heat, tossing often to prevent burning. Whatever method you use, be sure to check the nuts frequently, as nothing will ruin this recipe more than the bitter flavor of an overly toasted nut.
  • This recipe only uses a tablespoon of rosemary, so you’re sure to have some leftover. Add it to a marinade for chicken or pork, along with lemon juice, garlic, honey, and mustard. Or sprinkle it over roasted cauliflower and potatoes. It’s a nice sturdy herb, so leftover rosemary also stores well in the freezer.
  • This mix is quick and easy to make so why not make a double batch? The leftovers, if there are any, make an easy portable snack.

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  1. The Skinny on Fat. The Good, the Bad, and the Unknown. National Institutes of Health News In Health. March 2019