Chopped Mediterranean Salad

Chopped Mediterranean Salad

Quick, crisp and satisfying

Active Time: 15 minutes | Total Time: 15 minutes

Serves:

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Added by Healing Gourmet
on June 28, 2009

Ingredients

Healing Benefits

This Recipe:

Preparation

Add spinach, tomatoes, chickpeas, pepper, cucumber, scallions, mint and parsley to a nonreactive bowl.
Drizzle with salad dressing, stir well to combine.
Separate salad onto serving dishes, top with cheese and walnuts. Serve.

The Benefits

*Excellent Source of: Calcium, Fiber, Iron, Magnesium, Potassium, Protein, Vitamin A, Vitamin B6, Vitamin C, Vitamin K, Folate, Riboflavin, ALA Omega-3, Phosphorous, Manganese
*Good Source of: Selenium, Zinc, Copper, Thiamin
*Preferences: Low Sugars, No Corn, No Eggs, No Fish, No Gluten, No Grains, No Peanuts, No Pork, No Poultry, No Red Meat, No Seeds, No Shellfish, No Soy, No Tubers, No Yeast

Nutrition Information(amounts per serving)

Serving Size:1 Serving

View Calorie Breakdown OMEGA-6 / OMEGA-3 RATIO: 4.06

Calories: 282

MACRONUTRIENTS	Amount	% Daily Value*
Total Fat	16.4 g	*
Saturated Fat	5.2 g	*
Monosaturated Fat	2.7 g	*
Polyunsaturated Fat	7.3 g	*
Trans Fat	0 g	*
Essential Fatty Acids (Omega-3)
ALA	1442 mg	*
EPA, DHA	0 mg, 0 mg	*
Conjugated linolenic acid (CLA)	0 mg	*
Cholesterol	24.9mg	*
Total Carbohydrate	25.5 g	*
Sugars	5 g	*
Fiber	7.3 g	*
Protein	12.3 g	*

MICRONUTRIENTS	Amount	% Daily Value*
VITAMINS
Vitamin A	6434.4 IU	129%
Vitamin C	56 mg	93%
Vitamin D	0 IU	0%
Vitamin E	1.8 IU	6%
Vitamin B6	0.75 mg	38%
Vitamin B12	0.47 mcg	8%
Vitamin K	331.8 mg	415%
Folate	211 mcg	53%
Niacin	1.4 mg	7%
Riboflavin	0.45 mg	26%
Thiamin	0.22 mg	15%
MINERALS
Calcium	271.5 mg	27%
Copper	0.23 mg	12%
Iron	4 mg	22%
Magnesium	115.1 mg	29%
Manganese	1.6 mg	80%
Phosphorous	266 mg	27%
Potassium	847.9 mg	24%
Selenium	7.2 mcg	10%
Sodium	547.5 mg	23%
Zinc	2.6 mg	17%
PHYTONUTRIENTS
Alpha-carotene	72.4 mcg
Beta-carotene	3739.9 mcg
Beta-cryptoxanthin	11.3 mcg
Lutein + zeaxanthin	7430 mcg
Lycopene	1582.4 mcg

*Notes on Macronutrients: Because your personal nutrition needs are unique, please refer to the information on this site to learn more about your intake of macronutrients (Fats, Carbohydrates & Protein).

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