Middle Eastern Vegetable Salad

Vegetarian
Health score
45%
Middle Eastern Vegetable Salad
15 min.
6
415kcal

Suggestions

Ingredients

  • 12 ounces jar chickpeas rinsed drained canned
  •  hothouse cucumber halved lengthwise seeded
  • ounces feta cheese good
  • 0.3 cup basil leaves fresh julienned
  • 0.3 cup mint leaves fresh chopped
  • 0.3 cup parsley fresh chopped
  • cloves garlic minced
  • servings kosher salt and pepper black freshly ground
  • 0.5 cup juice of lemon freshly squeezed (4 lemons)
  • 0.5 cup olive oil good
  • servings pita bread toasted for serving
  • 10  scallions white green thinly sliced
  • pound tomatoes cored ripe seeded

Equipment

  • bowl
  • whisk
  • measuring cup

Directions

  1. Place the scallions, tomatoes, cucumber, chickpeas, parsley, mint, and basil in a large salad bowl and toss to combine.
  2. In a small bowl or measuring cup, whisk together the lemon juice, garlic, 2 teaspoons salt, and 1 teaspoon pepper. Slowly whisk in the olive oil to make an emulsion.
  3. Pour the dressing over the salad, tossing gently to coat all the vegetables.
  4. Add the feta, sprinkle with salt and pepper, and toss gently.
  5. Serve the salad with the toasted pita bread.

Nutrition Facts

Calories415kcal
Protein16.32%
Fat30.38%
Carbs53.3%

Properties

Glycemic Index
66.46
Glycemic Load
33.73
Inflammation Score
-9
Nutrition Score
25.247826068298%

Flavonoids

Eriodictyol
1.77mg
Hesperetin
3.2mg
Naringenin
0.79mg
Apigenin
7.33mg
Luteolin
0.37mg
Kaempferol
0.39mg
Myricetin
0.62mg
Quercetin
2.69mg

Nutrients percent of daily need

Calories:415.2kcal
20.76%
Fat:14.25g
21.93%
Saturated Fat:5.83g
36.41%
Carbohydrates:56.28g
18.76%
Net Carbohydrates:48.51g
17.64%
Sugar:6.43g
7.14%
Cholesterol:33.64mg
11.21%
Sodium:746.27mg
32.45%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:17.23g
34.45%
Vitamin K:116.48µg
110.93%
Manganese:1.11mg
55.45%
Folate:167.15µg
41.79%
Vitamin C:30.26mg
36.68%
Phosphorus:321.59mg
32.16%
Fiber:7.77g
31.07%
Calcium:308.7mg
30.87%
Vitamin A:1499.19IU
29.98%
Vitamin B2:0.47mg
27.51%
Vitamin B1:0.34mg
22.76%
Copper:0.43mg
21.49%
Iron:3.73mg
20.7%
Vitamin B6:0.39mg
19.64%
Zinc:2.82mg
18.81%
Magnesium:73.56mg
18.39%
Potassium:622.95mg
17.8%
Vitamin B3:2.57mg
12.87%
Selenium:8.18µg
11.69%
Vitamin B12:0.64µg
10.65%
Vitamin B5:1.01mg
10.14%
Vitamin E:1.39mg
9.24%
Vitamin D:0.15µg
1.01%