(Percentage of daily recommendation)
|Calorie||721 kcal||(34 %)|
|Protein||19.94 g||(20 %)|
|Fat||21.1 g||(18 %)|
|Carbohydrates||113.9 g||(76 %)|
|Sugar added||1.05 g||(4 %)|
|Roughage||2.71 g||(9 %)|
|Vitamin A||130.83 mg||(16,354 %)|
|Vitamin D||0 μg||(0 %)|
|Vitamin E||1.32 mg||(11 %)|
|Vitamin B₁||1.16 mg||(116 %)|
|Vitamin B₂||0.56 mg||(51 %)|
|Niacin||10.86 mg||(91 %)|
|Vitamin B₆||0.38 mg||(27 %)|
|Folate||254.99 μg||(85 %)|
|Pantothenic acid||1.42 mg||(24 %)|
|Biotin||7.88 μg||(18 %)|
|Vitamin B₁₂||0 μg||(0 %)|
|Vitamin C||44.78 mg||(47 %)|
|Potassium||760.36 mg||(19 %)|
|Calcium||331.08 mg||(33 %)|
|Magnesium||78.51 mg||(26 %)|
|Iron||8.24 mg||(55 %)|
|Iodine||12.57 μg||(6 %)|
|Zinc||1.95 mg||(24 %)|
|Saturated fatty acids||3.35 g|
Cut the white bread into slices and toast in the toaster. Cut into 4 cm (approximately 1 3/4-inch) cubes.
Place in a bowl and pour over 200 ml (approximately 7 ounces) of lukewarm water. Set aside.
Rinse, trim and thinly slice the scallions.
Rinse, core and seed the tomatoes, and cut the flesh into strips.
Rinse the cucumber, cut in half lengthwise, scrape the seeds out with a spoon and cut the cucumber into 1 cm (approximately 3/8-inch) cubes.
Rinse the pepper, halve lengthwise, remove the seeds and white ribs and cut the flesh into small cubes.
In a large bowl, whisk together the oil, vinegar and sugar and season with salt and pepper. Peel the garlic and squeeze through a garlic press into the bowl and whisk to combine.
Rinse the arugula, shake dry and chop. Drain the capers and add to the bowl along with the remaining vegetables. Add the bread, toss to combine, season with salt and pepper and serve.