Mixed Bean and Feta Salad

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Mixed Bean and Feta Salad
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Health Score:
8,5 / 10
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
Calories:
290
calories
Calories

Healthy, because

Even smarter

Nutritional values

The beans in this salad are rich in fiber, which will keep you full for a long time, and the tomatos provide plenty of vitamins and lycopene.

If you like garbanzo beans, feel free to substitute them for kidney beans.

1 serving contains
(Percentage of daily recommendation)
Calorie290 kcal(14 %)
Protein10.97 g(11 %)
Fat16.76 g(14 %)
Carbohydrates26.81 g(18 %)
Sugar added0 g(0 %)
Roughage8.35 g(28 %)
Vitamin A58.43 mg(7,304 %)
Vitamin D0.04 μg(0 %)
Vitamin E0.4 mg(3 %)
Vitamin B₁0.22 mg(22 %)
Vitamin B₂0.19 mg(17 %)
Niacin3.54 mg(30 %)
Vitamin B₆0.35 mg(25 %)
Folate160.73 μg(54 %)
Pantothenic acid0.89 mg(15 %)
Biotin3.97 μg(9 %)
Vitamin B₁₂0.16 μg(5 %)
Vitamin C52.74 mg(56 %)
Potassium755.38 mg(19 %)
Calcium117.31 mg(12 %)
Magnesium61.52 mg(21 %)
Iron2.49 mg(17 %)
Iodine0.19 μg(0 %)
Zinc1.43 mg(18 %)
Saturated fatty acids3.48 g
Cholesterol8.36 mg
Author of this recipe:
How healthy are the main ingredients?
olive oilparsleysaltonionFeta cheese

Ingredients

for
4
For Vinaigrette
¼ cup
good-quality olive oil
¼ cup
freshly squeezed lemon juice
fresh parsley (rinsed and leaves finely chopped)
teaspoon
teaspoon
freshly ground Black pepper (to taste)
For Salad
1 cup
canned great northern bean (drained and rinsed)
1 cup
canned red Kidney beans (drained and rinsed)
1 ½ cups
red Cherry tomatoes (rinsed; trimmed and halved)
1 ½ cups
sweet yellow Cocktail tomatoes (rinsed; trimmed and halved)
¼ cup
white onions (finely chopped)
¼ cup
crumbled Feta cheese
fresh parsley (for garnish)

Preparation steps

1.
For Vinaigrette:
2.
In a small bowl, whisk together olive oil, lemon juice, salt and pepper. Set aside.
3.
For Salad:
4.
In a large bowl, combine beans, tomatoes, onions, and feta cheese. Dress with vinaigrette. Divide between serving bowls, garnish with parsley and serve.