Greek Grain Salad

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
58%
Greek Grain Salad
15 min.
5
200kcal

Suggestions

Ingredients

  • 16 ounce navy beans rinsed drained canned
  • 0.1 teaspoon pepper red crushed
  • 4 ounces feta cheese with basil and sun-dried tomatoes crumbled
  • 0.3 cup mint leaves fresh chopped
  • 0.5 teaspoon garlic minced
  • 3 tablespoons juice of lemon fresh
  • 1.5 teaspoons lemon rind fresh grated
  • 1 tablespoon olive oil extra-virgin
  • 0.8 cup plum tomatoes chopped 2
  • 2 cups romaine lettuce chopped
  • 1 cup water boiling
  • 5.3 ounce tabbouleh mix such as Near East
  • 5.3 ounce tabbouleh mix such as Near East

Equipment

  • bowl

Directions

  1. Combine tabbouleh mix (bulgur wheat and spice packet) and boiling water in a large bowl. Cover and let stand in refrigerator 30 minutes or until water is absorbed.
  2. Add lemon rind and next 3 ingredients to tabbouleh mixture; toss well.
  3. Add lettuce and remaining ingredients, and toss gently. Cover and chill at least 1 hour.

Nutrition Facts

Calories200kcal
Protein19.78%
Fat16.79%
Carbs63.43%

Properties

Glycemic Index
19.6
Glycemic Load
3.35
Inflammation Score
-9
Nutrition Score
19.002608610236%

Flavonoids

Eriodictyol
1.13mg
Hesperetin
1.53mg
Naringenin
0.37mg
Apigenin
0.12mg
Luteolin
0.3mg
Kaempferol
0.04mg
Myricetin
0.05mg
Quercetin
0.66mg

Nutrients percent of daily need

Calories:199.79kcal
9.99%
Fat:4.04g
6.22%
Saturated Fat:0.61g
3.83%
Carbohydrates:34.38g
11.46%
Net Carbohydrates:25.85g
9.4%
Sugar:10.2g
11.33%
Cholesterol:0mg
0%
Sodium:438.08mg
19.05%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:10.72g
21.45%
Vitamin A:2242.59IU
44.85%
Manganese:0.86mg
43.09%
Vitamin K:36.2µg
34.48%
Potassium:1194.96mg
34.14%
Fiber:8.53g
34.12%
Copper:0.56mg
27.95%
Folate:107.02µg
26.76%
Vitamin C:20.21mg
24.49%
Magnesium:96.22mg
24.06%
Iron:4.17mg
23.19%
Phosphorus:219.5mg
21.95%
Vitamin B1:0.28mg
18.63%
Vitamin B3:2.82mg
14.1%
Vitamin B6:0.22mg
11.19%
Vitamin B2:0.19mg
11.1%
Selenium:6.65µg
9.5%
Vitamin E:1.36mg
9.09%
Calcium:86.31mg
8.63%
Zinc:1.29mg
8.63%
Vitamin B5:0.71mg
7.11%
Source:My Recipes