Layered Bean Salad with Feta

Vegetarian
Gluten Free
Health score
6%
Layered Bean Salad with Feta
90 min.
30
136kcal

Suggestions

Ingredients

  • cup athenos feta cheese with basil & tomato
  • 0.3 cup parsley fresh chopped
  • 2.5 cups grape tomatoes cut in half
  • 0.5 lb yellow and green beans trimmed cut into 2-inch lengths
  • 15.5 oz no-salt-added kidney beans red rinsed canned
  • 15.5 oz no-salt-added chickpeas rinsed canned (garbanzo beans)
  • cup onions red finely chopped
  • 0.5 cup tuscan house dressing italian kraft

Equipment

  • canning jar

Directions

  1. Cook yellow and green beans in separate pans of boiling water 5 to 6 min. or until crisp-tender; drain. Rinse with cold water; drain, then pat dry.
  2. Layer kidney beans, yellow beans, tomatoes, onions, green beans, chickpeas and cheese in 16 (8-oz.) canning jars.
  3. Mix dressing and parsley in separate jar. Refrigerate 1 hour.
  4. Drizzle dressing mixture over salads just before serving.

Nutrition Facts

Calories136kcal
Protein15.52%
Fat59.91%
Carbs24.57%

Properties

Glycemic Index
6.71
Glycemic Load
1.15
Inflammation Score
-4
Nutrition Score
6.4413043416065%

Flavonoids

Naringenin
0.08mg
Apigenin
1.08mg
Luteolin
0.02mg
Isorhamnetin
0.27mg
Kaempferol
0.1mg
Myricetin
0.15mg
Quercetin
2.36mg

Nutrients percent of daily need

Calories:135.73kcal
6.79%
Fat:9.55g
14.7%
Saturated Fat:2.31g
14.44%
Carbohydrates:8.81g
2.94%
Net Carbohydrates:6.54g
2.38%
Sugar:2.81g
3.12%
Cholesterol:4.45mg
1.48%
Sodium:100.24mg
4.36%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:5.57g
11.14%
Manganese:0.33mg
16.27%
Vitamin K:16.01µg
15.25%
Vitamin B3:2.2mg
11%
Vitamin E:1.53mg
10.23%
Folate:39.52µg
9.88%
Phosphorus:94.99mg
9.5%
Fiber:2.28g
9.11%
Magnesium:36.38mg
9.1%
Vitamin B6:0.13mg
6.67%
Potassium:203.09mg
5.8%
Copper:0.12mg
5.75%
Vitamin B2:0.09mg
5.35%
Iron:0.88mg
4.9%
Zinc:0.72mg
4.83%
Vitamin C:3.87mg
4.7%
Vitamin B1:0.07mg
4.5%
Vitamin A:220.33IU
4.41%
Calcium:42.39mg
4.24%
Vitamin B5:0.27mg
2.72%
Selenium:1.68µg
2.4%
Vitamin B12:0.08µg
1.41%