Mediterranean Bean Salad

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
45%
Mediterranean Bean Salad
140 min.
4
289kcal

Suggestions

Ingredients

  • 15.5 ounce garbanzo beans drained canned
  • 15 ounce kidney beans drained canned
  • teaspoon capers rinsed drained
  • tablespoons olive oil extra virgin 
  • 0.5 cup parsley fresh chopped
  •  lemon zest juiced
  • 0.3 cup onion red chopped
  • 0.5 teaspoon salt to taste
  • medium tomatoes chopped

Equipment

  • bowl

Directions

  1. 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

Calories289kcal
Protein15.52%
Fat39.67%
Carbs44.81%

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%
Source:Allrecipes