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Mediterranean Bowls Recipe

Ingredient Amount Calories
Cucumber 400g 64kcal
Cheese feta 75g 199kcal
Quinoa 185g 222kcal
Onions, red, raw 98.5g 43kcal
Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained solids 253g 352kcal
Hummus, commercial 125g 296kcal

Recipe Instructions:

Ingredients
1 cup cooked quinoa
2 cucumbers chopped
1 can chickpeas drained and rinsed
½ cup hummus
½ cup Kalamata olives
½ cup red onions chopped
½ cup feta cheese
olive oil for topping
balsamic vinegar for topping
chopped parsley for topping
Instructions
Cook quinoa according to package directions.
In four separate bowls, even distribute quinoa, cucumbers, chickpeas, hummus, olives, red onion and feta cheese.
Drizzle olive oil and balsamic vinegar over the top and sprinkle with chopped parsley (optional).

Nutrition Facts
Portion Size 284 g | ml
Amount Per Portion 294
1230
kcal
kilojoules
% Daily Value *
Total Fat 12g 16%
Saturated Fat 3.5g 18%
Sodium 508mg 22%
Total Carbohydrate 36g 13%
Dietary Fiber 8.1g 29%
Sugar 6.2g
Protein 13g 25%
Vitamin D 0.1mcg 0%
Calcium 164mg 13%
Iron 2.6mg 15%
Potassium 464mg 10%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice.
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Vitamins
Nutrient Amount DV
Vitamin A 29.383 mcg 3%
Thiamin [B1] 0.172 mg 14%
Riboflavin [B2] 0.291 mg 22%
Niacin [B3] 0.883 mg 6%
Pantothenic acid [B5] 0.548 mg 11%
Vitamin B6 0.295 mg 17%
Cobalamin [B12] 0.317 mcg 0%
Floate [B9] 77.785 mcg 0%
Vitamin C 4.858 mg 5%
Vitamin D 0.075 mcg 0%
Vitamin E 1.02 mg 7%
Vitamin K 26.013 mcg 22%
Betaine 0 mg 0%
Choline 19.525 mg 4%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 35.6 g 13%
Sugars 6.2 g 12%
Dietary fiber 8.1 g 29%
Carbohydrate 14.2 g 0%
Net carbs 29.4g
Aminoacids
Nutrient Amount DV
Alanine 0.421 g 0%
Arginine 0.712 g 0%
Aspartic acid 0.878 g 0%
Cysteine 0.109 g 0%
Glutamic acid 1.704 g 0%
Glycine 0.329 g 0%
Histidine 0.267 g 0%
Isoleucine 0.436 g 0%
Leucine 0.731 g 0%
Lysine 0.669 g 0%
Methionine 0.178 g 0%
Phenylalanine 0.471 g 0%
Proline 0.57 g 0%
Serine 0.546 g 0%
Threonine 0.366 g 0%
Tryptophan 0.11 g 0%
Tyrosine 0.286 g 0%
Valine 0.496 g 0%
Minerals
Nutrient Amount DV
Calcium 163.64 mg 13%
Copper 0.43 mg 47%
Fluoride 1.3 mcg 0%
Iron 2.62 mg 15%
Magnesium 88.75 mg 21%
Manganese 1.3 mg 57%
Phosphorus 277.91 mg 22%
Potassium 463.88 mg 10%
Selenium 7.96 mcg 14%
Sodium 507.77 mg 22%
Zinc 2.13 mg 19%
Other
Nutrient Amount DV
Water 220.823 g 0%
Ash 3.013 g 0%