Layered Mediterranean Salad

Gluten Free
Very Healthy
Health score
74%
Layered Mediterranean Salad
330 min.
8
562kcal

Suggestions

Ingredients

  • servings pepper black freshly ground
  • 5.5 cups navy beans canned drained
  • 26 ounce tuna packed in oil, drained and flaked canned
  • cup cooking wine dry white
  •  cucumbers english seeded chopped
  • cups parsley leaves fresh minced
  • tablespoon garlic minced
  • large cloves garlic with 1/2 teaspoon salt minced mashed
  •  bell peppers diced green
  • 0.5 cup kalamata black pitted sliced
  • cup kalamata black pitted finely chopped
  • 0.5 cup chicken broth low-sodium homemade
  • 0.3 cup olive oil 
  • tablespoons olive oil extra-virgin
  • cups onion finely chopped
  • teaspoon oregano dried crumbled
  • cups yogurt plain
  •  plum tomatoes diced
  •  onion red sliced thin
  • 1.3 cups onion red finely chopped
  • 0.3 cup red-wine vinegar to taste
  • 0.5 teaspoon salt 
  • servings salt and pepper black freshly ground

Equipment

  • food processor
  • bowl
  • frying pan
  • paper towels
  • sieve

Directions

  1. Drain the yogurt in a coffee filter-lined sieve set over a bowl for 1 hour.
  2. Put the cucumber in another sieve, sprinkle it with the salt, and let it drain for 1 hour. Pat the cucumber dry between paper towels and transfer it to a bowl. Stir in the yogurt, garlic, and salt and pepper, to taste, and combine the mixture well. Set aside
  3. Heat the oil in a skillet over medium heat.
  4. Add the onion, garlic, oregano, and cook, stirring, until softened.
  5. Add the wine and simmer until reduced by 1/
  6. In a food processor, puree the beans and the onion mixture with the broth and season with salt and pepper.
  7. Transfer the mixture to a bowl and chill.
  8. Make the tuna layer: In a bowl toss together the tuna, onion, olives, parsley, vinegar and olive oil. Season with salt and pepper.
  9. Spread the bean puree in the bottom of a trifle bowl, top with the tuna mixture, and spoon the cucumber mixture over the top. Chill covered, for at least 3 hours or overnight.
  10. When ready to serve, sprinkle the top with the garnish and serve.

Nutrition Facts

Calories562kcal
Protein26.97%
Fat31.3%
Carbs41.73%

Properties

Glycemic Index
40.5
Glycemic Load
3.33
Inflammation Score
-10
Nutrition Score
41.395217418671%

Flavonoids

Malvidin
0.02mg
Catechin
0.23mg
Epicatechin
0.17mg
Hesperetin
0.12mg
Naringenin
0.32mg
Apigenin
32.34mg
Luteolin
1.73mg
Isorhamnetin
4.03mg
Kaempferol
0.9mg
Myricetin
2.32mg
Quercetin
17.28mg

Nutrients percent of daily need

Calories:562.32kcal
28.12%
Fat:19.26g
29.63%
Saturated Fat:4.4g
27.53%
Carbohydrates:57.79g
19.26%
Net Carbohydrates:44.46g
16.17%
Sugar:11.58g
12.86%
Cholesterol:45.11mg
15.04%
Sodium:1613.9mg
70.17%
Alcohol:3.09g
100%
Alcohol %:0.57%
100%
Protein:37.34g
74.68%
Vitamin K:277.42µg
264.21%
Selenium:76.11µg
108.72%
Vitamin C:58.48mg
70.88%
Vitamin B3:11.1mg
55.48%
Fiber:13.33g
53.32%
Phosphorus:533.08mg
53.31%
Manganese:1.06mg
53.07%
Vitamin B12:2.72µg
45.38%
Folate:174.49µg
43.62%
Vitamin B6:0.79mg
39.52%
Vitamin A:1960.72IU
39.21%
Magnesium:156.24mg
39.06%
Iron:6.88mg
38.22%
Potassium:1320.1mg
37.72%
Vitamin E:4.68mg
31.21%
Copper:0.6mg
29.95%
Calcium:294.82mg
29.48%
Vitamin B1:0.42mg
27.85%
Vitamin B2:0.39mg
23.22%
Zinc:3.17mg
21.12%
Vitamin B5:1.25mg
12.49%
Vitamin D:1.2µg
7.98%