Mediterranean Vegetable Salad with Ham

Health score
30%
Mediterranean Vegetable Salad with Ham
45 min.
4
178kcal

Suggestions

Ingredients

  • cup bell pepper green
  • cup bell pepper red
  • 0.3 teaspoon pepper black freshly ground
  • cups cherry tomatoes halved
  • 2.5 cups cucumber english halved lengthwise sliced
  • teaspoons olive oil extravirgin
  • ounce feta cheese crumbled
  • ounces ham finely chopped
  • 0.3 cup juice of lemon fresh ( 3 lemons)
  • tablespoons olives ripe sliced
  • 0.5 teaspoon oregano dried
  • 6-inch wholewheat pita breads cut in half ()
  • 0.3 teaspoon suya seasoning mix 

Equipment

  • bowl
  • whisk

Directions

  1. Combine first 5 ingredients in a large bowl, stirring with a whisk.
  2. Add tomatoes and next 6 ingredients (through cucumber); toss well to combine.
  3. Serve with pitas.

Nutrition Facts

Calories178kcal
Protein23.08%
Fat50.76%
Carbs26.16%

Properties

Glycemic Index
52
Glycemic Load
1.19
Inflammation Score
-9
Nutrition Score
16.484782628391%

Flavonoids

Eriodictyol
0.99mg
Hesperetin
2.94mg
Naringenin
0.28mg
Luteolin
2.01mg
Kaempferol
0.12mg
Myricetin
0.01mg
Quercetin
1.53mg

Nutrients percent of daily need

Calories:177.68kcal
8.88%
Fat:10.5g
16.15%
Saturated Fat:3.52g
21.99%
Carbohydrates:12.17g
4.06%
Net Carbohydrates:9.43g
3.43%
Sugar:5.96g
6.62%
Cholesterol:28.28mg
9.43%
Sodium:581.7mg
25.29%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:10.74g
21.47%
Vitamin C:104.32mg
126.44%
Vitamin A:1793.7IU
35.87%
Vitamin B6:0.46mg
22.93%
Vitamin K:22.39µg
21.32%
Vitamin B1:0.32mg
21.27%
Phosphorus:157.09mg
15.71%
Potassium:540.02mg
15.43%
Selenium:9.8µg
14%
Manganese:0.27mg
13.74%
Vitamin B3:2.73mg
13.66%
Vitamin B2:0.23mg
13.27%
Vitamin E:1.88mg
12.52%
Folate:44.2µg
11.05%
Fiber:2.75g
10.98%
Zinc:1.44mg
9.59%
Iron:1.61mg
8.94%
Magnesium:35.07mg
8.77%
Copper:0.16mg
8%
Calcium:75.99mg
7.6%
Vitamin B5:0.69mg
6.88%
Vitamin B12:0.35µg
5.78%
Vitamin D:0.28µg
1.84%
Source:My Recipes