Spinach Salad with Kasha and Black Beans

Vegetarian
Gluten Free
Health score
4%
Spinach Salad with Kasha and Black Beans
25 min.
25
49kcal

Suggestions

Ingredients

  • oz baby spinach leaves 
  • 15.5 oz black beans rinsed canned
  •  egg white lightly beaten
  • oz athenos feta cheese crumbled traditional
  •  green onions finely chopped
  • 0.8 cup 3/4 cup kraft zesty italian dressing italian kraft
  •  bell pepper red chopped
  • cups water 
  • cup kasha whole
  • cup kasha whole

Equipment

  • bowl
  • frying pan

Directions

  1. Mix egg white and kasha until blended.
  2. Heat heavy medium nonstick skillet on medium heat.
  3. Add kasha mixture; cook and stir 3 min. or until mixture is cooked dry and kasha grains have separated. Stir in water; bring to boil. Cover; simmer on medium-low heat 10 min. or until water is absorbed and kasha is tender.
  4. Spoon kasha into medium bowl.
  5. Add beans and onions; mix lightly.
  6. Cover platter with spinach; top with kasha mixture, cheese and peppers.
  7. Drizzle with dressing.

Nutrition Facts

Calories49kcal
Protein17.51%
Fat45.62%
Carbs36.87%

Properties

Glycemic Index
4.92
Glycemic Load
0.17
Inflammation Score
-7
Nutrition Score
6.7308696194187%

Flavonoids

Luteolin
0.1mg
Kaempferol
0.67mg
Myricetin
0.04mg
Quercetin
0.52mg

Nutrients percent of daily need

Calories:49.45kcal
2.47%
Fat:2.57g
3.96%
Saturated Fat:0.83g
5.21%
Carbohydrates:4.68g
1.56%
Net Carbohydrates:3.11g
1.13%
Sugar:1.04g
1.15%
Cholesterol:4.04mg
1.35%
Sodium:200.56mg
8.72%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:2.22g
4.44%
Vitamin K:55.54µg
52.9%
Vitamin A:1137.99IU
22.76%
Vitamin C:9.64mg
11.69%
Folate:34.82µg
8.71%
Manganese:0.14mg
7.15%
Fiber:1.56g
6.25%
Vitamin B2:0.09mg
5.22%
Phosphorus:42.1mg
4.21%
Magnesium:16.51mg
4.13%
Calcium:41.21mg
4.12%
Iron:0.69mg
3.86%
Potassium:134.47mg
3.84%
Vitamin B6:0.07mg
3.39%
Vitamin E:0.45mg
3%
Vitamin B1:0.04mg
2.94%
Copper:0.05mg
2.74%
Zinc:0.3mg
2.02%
Selenium:1.4µg
2%
Vitamin B3:0.29mg
1.45%
Vitamin B12:0.08µg
1.3%
Vitamin B5:0.1mg
1.01%