Mediterranean Succotash

Vegetarian
Health score
51%
Mediterranean Succotash
45 min.
8
323kcal

Suggestions

Ingredients

  • tablespoons balsamic vinegar 
  • 0.3 teaspoon pepper black freshly ground
  • 30 ounce .5 can cannellini beans rinsed drained canned
  • 14.5 ounce canned tomatoes diced undrained canned
  • 10 ounce couscous 
  • 0.5 cup feta cheese crumbled
  • 0.3 cup parsley fresh chopped
  •  garlic cloves minced
  • 0.5 cup kalamata olives pitted halved
  • tablespoons juice of lemon fresh
  • cup bell pepper red chopped
  • cup vegetable broth organic
  • cup zucchini chopped

Equipment

  • slow cooker

Directions

  1. Place first 7 ingredients in a 4-quart electric slow cooker; stir well. Cover and cook on LOW for 4 hours. Stir in parsley and next 3 ingredients (through black pepper).
  2. Cook couscous according to package directions, omitting salt and fat.
  3. Serve succotash over couscous; sprinkle with cheese.

Nutrition Facts

Calories323kcal
Protein18.31%
Fat11.3%
Carbs70.39%

Properties

Glycemic Index
49.63
Glycemic Load
24.13
Inflammation Score
-8
Nutrition Score
19.360000247541%

Flavonoids

Eriodictyol
0.18mg
Hesperetin
0.54mg
Naringenin
0.05mg
Apigenin
4.04mg
Luteolin
0.18mg
Kaempferol
0.03mg
Myricetin
0.29mg
Quercetin
0.18mg

Nutrients percent of daily need

Calories:323.2kcal
16.16%
Fat:4.12g
6.34%
Saturated Fat:1.59g
9.94%
Carbohydrates:57.74g
19.25%
Net Carbohydrates:48.96g
17.8%
Sugar:4.75g
5.28%
Cholesterol:8.34mg
2.78%
Sodium:436.82mg
18.99%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:15.02g
30.03%
Manganese:1mg
49.9%
Vitamin C:35.52mg
43.06%
Vitamin K:38.54µg
36.7%
Fiber:8.78g
35.12%
Iron:4.64mg
25.76%
Folate:102.04µg
25.51%
Copper:0.46mg
23.01%
Potassium:803.71mg
22.96%
Magnesium:89.76mg
22.44%
Phosphorus:219.49mg
21.95%
Vitamin A:1018.5IU
20.37%
Vitamin B6:0.33mg
16.53%
Calcium:163.5mg
16.35%
Vitamin B1:0.24mg
15.71%
Vitamin E:2.15mg
14.36%
Zinc:2.03mg
13.52%
Vitamin B2:0.21mg
12.19%
Vitamin B3:2.38mg
11.92%
Vitamin B5:0.98mg
9.81%
Selenium:3.66µg
5.22%
Vitamin B12:0.16µg
2.64%
Source:My Recipes