Oat Grain-Feta Salad

Vegetarian
Vegan
Dairy Free
Very Healthy
Health score
88%
Oat Grain-Feta Salad
33 min.
4
130kcal

Suggestions

Ingredients

  • 0.5 cup celery finely chopped
  • cup cucumber seeded chopped
  • ounce feta cheese with basil and sun-dried tomatoes crumbled
  • 0.5 cup mint leaves fresh chopped
  • 0.8 cup parsley fresh chopped
  •  garlic clove minced
  • tablespoons juice of lemon fresh
  • teaspoon lemon rind grated
  • cup oat groats uncooked
  • 0.5 cup onion red chopped
  • 0.5 teaspoon salt 
  • cups water 

Equipment

  • bowl
  • sauce pan

Directions

  1. Bring water to a boil in a medium saucepan; stir in groats. Bring mixture to a boil; cover, reduce heat, and simmer 24 to 26 minutes or just until tender.
  2. Combine groats, cucumber, and next 8 ingredients in a bowl; set aside.
  3. Drain groats and rinse under cold water.
  4. Drain well, and add to cucumber mixture. Cover and chill 3 hours.
  5. Add feta cheese; toss gently before serving.

Nutrition Facts

Calories130kcal
Protein16.48%
Fat10.42%
Carbs73.1%

Properties

Glycemic Index
58.75
Glycemic Load
8.16
Inflammation Score
-9
Nutrition Score
23.862608671188%

Flavonoids

Eriodictyol
2.11mg
Hesperetin
1.66mg
Naringenin
0.1mg
Apigenin
24.9mg
Luteolin
0.97mg
Isorhamnetin
1mg
Kaempferol
0.33mg
Myricetin
1.69mg
Quercetin
4.18mg

Nutrients percent of daily need

Calories:129.92kcal
6.5%
Fat:1.72g
2.64%
Saturated Fat:0.17g
1.07%
Carbohydrates:27.09g
9.03%
Net Carbohydrates:21.43g
7.79%
Sugar:17.13g
19.03%
Cholesterol:0mg
0%
Sodium:375.11mg
16.31%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:6.11g
12.22%
Vitamin K:202.88µg
193.22%
Vitamin D:24.63µg
164.19%
Vitamin C:34.58mg
41.92%
Potassium:1215.13mg
34.72%
Manganese:0.68mg
34.24%
Vitamin A:1639.24IU
32.78%
Copper:0.5mg
24.84%
Iron:4.17mg
23.16%
Fiber:5.67g
22.66%
Magnesium:74.4mg
18.6%
Vitamin B2:0.31mg
18.44%
Calcium:167.13mg
16.71%
Vitamin B3:2.9mg
14.49%
Folate:57.38µg
14.34%
Phosphorus:129.18mg
12.92%
Vitamin B1:0.19mg
12.65%
Vitamin B6:0.18mg
8.77%
Vitamin B5:0.81mg
8.07%
Zinc:0.88mg
5.87%
Selenium:1.87µg
2.67%
Source:My Recipes