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Mediterranean Salad

This is one of the most refreshing summer salads, especially when tomatoes and cucumbers are in season.

Prep and Cook Time: 15 minutes; chilling time: 15 minutes Ingredients: 2 cups chopped fresh tomato (cut out excess flesh if pulpy) 2 cups peeled chopped cucumber, seeds removed (cut lengthwise and scoop out seeds) ½ cup finely minced onion 2 clove finely minced garlic 1 can garbanzo beans, drained and rinsed 3 TBS fresh lemon juice 2 TBS chopped fresh mint 2 TBS extra virgin olive oil salt & cracked black pepper to taste 1 head romaine lettuce, use tender whole leaves for bed

Directions:

1. Mix all ingredients together and chill. This is best if it chills for at least 15 minutes. Serve on bed of lettuce.

   Serves 4
   

   Nutritional Profile

   

   Introduction to Recipe Rating System Chart

   In order to better help you identify recipes that feature a high concentration of nutrients for the calories they contain, we created a Recipe Rating System. This system allows us to highlight the recipes that are especially rich in particular nutrients. The following chart shows the nutrients for which Mediterranean Salad is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the recipe doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this recipe's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart accurately, you'll need to glance back up to see the ingredients used in the recipe and the number of serving sizes provided by the recipe. Our nutrient ratings are based on a single serving. For example, if a recipe makes 4 servings, you would be receiving the nutrient amounts listed in the chart by eating 1/4th of the combined ingredients found in the recipe. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this recipe and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system.

   Mediterranean Salad 1.00 serving 327.94 grams 200.03 calories Nutrient Amount %DV Nutrient Density World's Healthiest Foods Rating molybdenum 67.33 mcg 89.8 8.1 excellent vitamin C 41.22 mg 68.7 6.2 very good manganese 1.05 mg 52.5 4.7 very good vitamin A 2154.11 IU 43.1 3.9 very good folate 157.54 mcg 39.4 3.5 very good vitamin B6 (pyridoxine) 0.56 mg 28.0 2.5 good dietary fiber 6.39 g 25.6 2.3 good tryptophan 0.06 g 18.8 1.7 good potassium 650.69 mg 18.6 1.7 good World's Healthiest Foods Rating Rule excellent DV>=75% OR Density>=7.6 AND DV>=10% very good DV>=50% OR Density>=3.4 AND DV>=5% good DV>=25% OR Density>=1.5 AND DV>=2.5%

   In-Depth Nutritional Profile for Mediterranean Salad

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