Spinach, broad bean & feta salad

Vegetarian
Health score
47%
Spinach, broad bean & feta salad
25 min.
4
492kcal

Suggestions


If you’re looking for a vibrant and satisfying dish that embodies the essence of fresh ingredients, look no further than this Spinach, Broad Bean, and Feta Salad. Bursting with flavors and packed with nutrients, this vegetarian salad makes for a delightful side dish, a wholesome lunch, or even a light main course. Whether you're serving it at a summer picnic or enjoying a casual weeknight dinner, this salad is sure to impress.

The combination of tender couscous, sweet broad beans, and crisp baby spinach creates a beautiful medley of textures and tastes. Fresh mint adds a refreshing twist, while the briny black olives bring depth, and luscious feta cheese crumbles tie it all together, providing a creamy contrast to the crisp vegetables. This dish not only pleases the palate but also nourishes the body with its balanced caloric profile, making it a perfect choice for health-conscious diners.

Ingredients

  • 250 couscous 
  • 300 broad beans frozen
  • 125 baby spinach leaves 
  • 20 pack mint fresh
  • 85 olives black
  • 200 pack feta cheese 

Equipment

  • colander

Directions

  1. Prepare couscous with boiling water, according to the packet's instructions.
  2. Meanwhile, boil broad beans according to pack instructions. Cool in a colander under the cold tap, then drain. Put baby spinach leaves into a colander and pour over boiling water to wilt. Refresh under cold water and squeeze dry.
  3. Stir the broad beans, spinach, mint and the black olives into the couscous. Crumble in the feta.
  4. Drizzle with plenty of olive oil and season. Toss well.

Nutrition Facts

Calories492kcal
Protein17.9%
Fat27.14%
Carbs54.96%

Properties

Glycemic Index
45.5
Glycemic Load
36.29
Inflammation Score
-10
Nutrition Score
27.849565137988%

Flavonoids

Eriodictyol
1.55mg
Hesperetin
0.51mg
Apigenin
0.27mg
Luteolin
0.98mg
Kaempferol
1.99mg
Myricetin
0.11mg
Quercetin
1.24mg

Nutrients percent of daily need

Calories:491.5kcal
24.58%
Fat:14.87g
22.88%
Saturated Fat:7.24g
45.22%
Carbohydrates:67.77g
22.59%
Net Carbohydrates:58.8g
21.38%
Sugar:1.61g
1.79%
Cholesterol:44.5mg
14.83%
Sodium:937.74mg
40.77%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:22.08g
44.15%
Vitamin K:154.31µg
146.96%
Vitamin A:3448.47IU
68.97%
Manganese:1.16mg
57.82%
Folate:173.46µg
43.37%
Phosphorus:388.31mg
38.83%
Vitamin B2:0.61mg
35.96%
Fiber:8.96g
35.85%
Calcium:342.64mg
34.26%
Magnesium:100.28mg
25.07%
Copper:0.45mg
22.36%
Vitamin B6:0.41mg
20.44%
Zinc:2.95mg
19.64%
Vitamin B1:0.28mg
18.97%
Iron:3.33mg
18.5%
Vitamin B3:3.57mg
17.86%
Potassium:547.5mg
15.64%
Selenium:9.95µg
14.22%
Vitamin B5:1.42mg
14.2%
Vitamin B12:0.85µg
14.08%
Vitamin C:10.6mg
12.84%
Vitamin E:1.55mg
10.33%
Vitamin D:0.2µg
1.33%