Printer friendly version
return to recipes

Mediterranean-Style Salad

Salad lunches are popular along the Mediterranean. They make a complete meal that will carry you through until dinner. The combination of ingredients in this salad can be changed to suit your personal taste. Enjoy!

Prep and Cook Time: 10 minutes Ingredients: 6 cups chopped romaine lettuce 1/3 of a 3.75 oz can sardines, packed in water 1/4 cup crimini mushrooms, sliced 1/2 cup cooked garbanzo beans 1/4 cup frozen peas Dressing 1 TBS exra virgin olive oil 1 clove garlic, chopped or pressed 1 tsp lemon juice

Directions:

1. Place lettuce in large bowl and top with remaining ingredients and dressing.

Serves 1

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-Style 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-Style Salad 1.00 serving 636.43 grams 424.38 calories Nutrient Amount %DV Nutrient Density World's Healthiest Foods Rating vitamin K 344.40 mcg 430.5 18.3 excellent vitamin A 19949.57 IU 399.0 16.9 excellent vitamin C 90.14 mg 150.2 6.4 excellent folate 505.16 mcg 126.3 5.4 excellent vitamin B12 (cobalamin) 5.36 mcg 89.3 3.8 excellent dietary fiber 15.80 g 63.2 2.7 very good tryptophan 0.17 g 53.1 2.3 very good manganese 0.92 mg 46.0 2.0 good protein 22.90 g 45.8 1.9 good potassium 1594.58 mg 45.6 1.9 good vitamin B2 (riboflavin) 0.74 mg 43.5 1.8 good omega 3 fatty acids 1.04 g 43.3 1.8 good phosphorus 423.83 mg 42.4 1.8 good vitamin B1 (thiamin) 0.60 mg 40.0 1.7 good magnesium 143.94 mg 36.0 1.5 good iron 6.36 mg 35.3 1.5 good vitamin D 136.08 IU 34.0 1.4 good copper 0.59 mg 29.5 1.3 good vitamin B3 (niacin) 5.89 mg 29.4 1.2 good molybdenum 21.12 mcg 28.2 1.2 good vitamin B6 (pyridoxine) 0.54 mg 27.0 1.1 good zinc 3.92 mg 26.1 1.1 good selenium 17.98 mcg 25.7 1.1 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-Style Salad

Send this page to a friend...