Persian food, Persian Recipes, Aashpazi
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Mediterranean crunch salad
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MEDITERRANEAN CRUNCH SALAD

1/2 Bunch Kale 10 oz (283g) Broccoli 1 Bunch Cilantro (2 oz / 57g) 1 Can Garbanzo Beans (15 oz / 425g) Balsamic Vinegar 1 Cucumber 1 Red Onion 1 Tomato 1/2 oz (14g) Kalamata Olive 4 oz (113g) Feta Cheese 2 Garlic Cloves Black Pepper, Dried Thyme Preparations: 1- Mince the kale and cilantro. 2- Dice the broccoli, cucumber, red onion, tomato, kalamata olive, and feta cheese. Direction. 1- Combine the minced kale and cilantro with the diced broccoli, cucumber, onion, tomato, garbanzo beans, kalamata olive, feta cheese, and garbanzo beans. 2- Garnish with black pepper and thyme. 3- Mash fresh garlic cloves and top with balsamic vinegar.

CALORIES & NUTRITION

MEDITERRANEAN CRUNCH SALAD CALORIES & NUTRITION VALUES

Mediterranean Crunch Salad contain very high amounts of vitamin C and vitamin A. It's filled with antioxidants. Mediterranean Crunch Salad main ingredients kale, broccoli and cilantro have few things in common. They all have anti-cancer components. Broccoli is considered a super fruit. Kale is also know for its anti-cancer and anti-inflammatory benefits. Kale is one of top five highest source of glucosinolates, a components that is well known for its cancer preventive properties. All recent studies have shown that sugar plays a big roll in lowering our immune system abilities which ultimately can leave us vulnerable against infection and worst of all cancer. Cilantro has good anti-cancer and anti-inflammatory benefits. It can also control the blood sugar, lower the bad cholesterol while increasing the good cholesterol. One serving of Mediterranean Crunch Salad (3.5 oz / 100g) has 147 calories (33 calories from fat), 3.7g total fat (1.4g saturated fat), 7mg cholesterol, 114mg sodium, 414mg potassium, 21.9g total carbohydrates (6.2g dietary fiber, 4.7g sugars), and 7.9g protein. One serving of this salad contains more than 40 percent vitamin C and about 18 percent vitamin A.

nutritional facts

Serving Size 100g
Amount Per Serving
Calories 147  Calories from fat 33
Daily Value*
Total Fat 3.7g6%
Saturated Fat 1.4g  7%
Cholesterol 7mg2%
Sodium 114mg5%
Potassium 414mg12%
Total Carbohydrates 21.9g7%
Dietary Fiber 6.2g  25% Sugars 4.7g
Protein 7.9g





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