Estimated Nutrition (whole recipe, rough)
Counts 13 of 14 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 13 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Olive Oil | 1 tbsp (14g) | 119 |
| Cheese | 1 oz (28g) cheddar | 113 |
| Feta Cheese | 1 oz (28g) cheddar | 113 |
| Grape | 1/2 cup (76g) | 62 |
| Onion | 1 medium (110g) | 44 |
| Tomato | 1 medium (123g) | 22 |
| Lemon | juice of 1 lemon (48ml) | 12 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Romaine Lettuce | 1 cup shredded (36g) | 5 |
| Oregano | 1 tsp dried (1.8g) | 5 |
| Olive | 1 large (4g) | 4 |
| Parsley | 1 tbsp chopped fresh (3.8g) | 1 |
| Salt | 1 tsp (6g) | 0 |
| Bean | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 4 heads romaine lettuce hearts, shredded
- 4 ounces crumbled queso fresco cheese (or substitute feta)
- 1 can (20 ounces) garbanzo beans, drained
- 1 pint grape tomatoes, quartered
- ½ cup sliced black olives
- 1 can (14 ounces) hearts of palm, sliced into ½-inch rounds
- ½ medium red onion, peeled and shaved thin
- ¼ cup fresh oregano leaves, cleaned, stemmed and slightly chopped
- ¼ cup fresh Italian flat leaf parsley, cleaned, stemmed and slightlychopped
- juice of 2 lemons
- ¼ cup extra virgin olive oil
- 1 tablespoon salt
- 1 teaspoon fresh ground black pepper
Directions
Toss all ingredients together except salt and pepper, in a large bowl; season to taste with the salt and pepper.
Serve immediately.
Category:Cathy's Recipes
Category:Salad Recipes
Category:Chickpea Recipes
Category:Hearts of palm Recipes
Category:Red onion Recipes
Category:Romaine lettuce Recipes
Category:Grape tomatoes Recipes
Category:Black olive Recipes
Category:Queso blanco Recipes
Category:Feta Recipes