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Recipes
Mediterranean Bean Salad
Mediterranean Bean Salad
Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
45%
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Side Dish
140 min.
Preparation time
Preparation: 20 min.
Cooking: 120 min.
Gaps: no
Total: 140 min.
4
Servings
Serve: 4 persons
Weight Per Serving: 278g
Price Per Serving: 1.1$
289kcal
Nutrition
Calories: 289kcal
Protein: 15.52%
Fat: 39.67%
Carbs: 44.81%
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Ingredients
15.5
ounce
garbanzo beans
drained canned
15
ounce
kidney beans
drained canned
1
teaspoon
capers
rinsed drained
3
tablespoons
olive oil extra virgin
0.5
cup
parsley
fresh chopped
1
lemon zest
juiced
0.3
cup
onion
red chopped
0.5
teaspoon
salt
to taste
1
medium
tomatoes
chopped
Equipment
bowl
Directions
In a large bowl, stir together the garbanzo beans, kidney beans, lemon juice and zest, tomato, onion, parsley, capers, olive oil and salt. Cover, and refrigerate for about 2 hours, stirring occasionally, before serving.
Nutrition Facts
Calories
289kcal
Protein
15.52%
Fat
39.67%
Carbs
44.81%
Properties
Glycemic Index
47.33
Glycemic Load
9.89
Inflammation Score
-8
Nutrition Score
19.799565377443%
Flavonoids
Naringenin
0.21mg
Apigenin
16.17mg
Luteolin
0.1mg
Isorhamnetin
0.5mg
Kaempferol
0.86mg
Myricetin
1.16mg
Quercetin
3.09mg
Nutrients
percent of daily need
Calories:
288.66kcal
14.43%
Fat:
13.16g
20.25%
Saturated Fat:
1.78g
11.09%
Carbohydrates:
33.45g
11.15%
Net Carbohydrates:
22.02g
8.01%
Sugar:
3.33g
3.7%
Cholesterol:
0mg
0%
Sodium:
888.52mg
38.63%
Alcohol:
0g
100%
Alcohol %:
0%
100%
Protein:
11.59g
23.18%
Vitamin K:
136.27µg
129.78%
Manganese:
1.27mg
63.45%
Fiber:
11.43g
45.72%
Vitamin B6:
0.65mg
32.54%
Vitamin C:
17.84mg
21.63%
Phosphorus:
215.43mg
21.54%
Iron:
3.33mg
18.5%
Folate:
73.33µg
18.33%
Vitamin A:
906.07IU
18.12%
Copper:
0.36mg
18.05%
Magnesium:
70.08mg
17.52%
Potassium:
566.39mg
16.18%
Vitamin E:
1.77mg
11.77%
Vitamin B1:
0.17mg
11.42%
Zinc:
1.57mg
10.48%
Calcium:
87.5mg
8.75%
Vitamin B2:
0.11mg
6.21%
Vitamin B5:
0.54mg
5.41%
Selenium:
3.44µg
4.92%
Vitamin B3:
0.97mg
4.85%
Side Dish
Onions
Tomatoes
Beans
Gluten Free
Dairy Free
Lacto Ovo Vegetarian
Vegan
Source:
Allrecipes
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Meal
Lunch
Breakfast
Dinner
Dessert
Snacks
Soup
Dietary
Vegetarian
Gluten-Free
Dairy Free
Vegan
Primal
Ketogenic
Occasions
Winter
Christmas
Fall
Easter
Summer
Ingredient
Cheese
Chicken
Beef
Fish
Chocolate
Apples