Spring panzanella
- 15 ingredients
- Servings per recipe: 1
- Serving size: 1.7 kg
Preparation & details:
Source: Smitten Kitchen
253 recipes on HappyForks
Amount per 100 g
- Energy (calories): 144 kcal 7%
- Protein: 4.22 g 8%
- Fat: 7.56 g Why gray? Help 16%
- Carbohydrates: 15.57 g 6%
Calorie breakdown
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- Protein: 10% 15 kcal
- Fat: 47% 67 kcal
- Carbohydrates: 43% 62 kcal
Omega 6 : Omega 3
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1:1 20:1 10:1
General
Energy
144 kcal
7%
Water
70.55 g
3%
Carbohydrates
Carbohydrate
15.57 g
6%
Fiber
2.4 g
10%
Sugars, total
2.65 g
Starch
4.68 g
Lipids
Total lipid (fat)
7.56 g
16%
Total polyunsaturated
0.984 g
Omega 3 (n-3)
0.109 g
7%
Omega 6 (n-6)
1.066 g
9%
Total monounsaturated
4.935 g
Total saturated
1.294 g
as low as possible
Total trans
0.022 g
as low as possible
Cholesterol
2 mg
as low as possible
Protein + aminoacids
Protein
4.22 g
8%
Tryptophan
0.048 g
15%
Threonine
0.152 g
12%
Isoleucine
0.167 g
14%
Leucine
0.301 g
11%
Lysine
0.222 g
9%
Methionine + Cystine
0.122 g
10%
Methionine
0.068 g
Cystine
0.054 g
Phenylalanine + Tyrosine
0.322 g
15%
Phenylalanine
0.195 g
Tyrosine
0.127 g
Valine
0.204 g
13%
Vitamins
Vitamin C
5.1 mg
7%
Folate, total
57 µg
Folate, DFE
65 µg DFE
16%
Vitamin B-1 (Thiamin)
0.144 mg
13%
Vitamin B-2 (Riboflavin)
0.092 mg
8%
Vitamin B-3 (Niacin)
0.994 mg
7%
Vitamin B-5 (Pantothenic acid)
0.231 mg
5%
Vitamin B-6
0.12 mg
9%
Vitamin B-12 (Cobalamin)
0.03 µg
1%
Vitamin A
579 IU
25%
Vitamin E
1.63 mg
11%
Vitamin D
0 IU
0%
Vitamin K
25.9 µg
29%
Isoflavones, total
0.04 mg
Minerals
Calcium, Ca
70 mg
7%
Magnesium, Mg
25 mg
8%
Phosphorus, P
67 mg
10%
Iron, Fe
2.17 mg
12%
Potassium, K
219 mg
5%
Sodium, Na
451 mg
30%
Zinc, Zn
0.58 mg
7%
Copper, Cu
0.144 mg
16%
Selenium, Se
4.6 µg
8%
Manganese, Mn
0.337 mg
19%
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Ingredients
| Ingredient description | Matched product |
|---|---|
| Croutons | |
| 1/4 cup olive oil | Oil · olive · salad or cooking - 0.25 cup |
| 2 cloves garlic, finely chopped | Garlic · raw - 2 clove |
| 6 cups day-old bread, crust removed, cubed | Bread · white · commercially prepared (includes soft bread crumbs) - 6 cup, cubes |
| 6 tablespoons finely grated Parmesan, plus more for garnish | Cheese · parmesan · grated - 6 tbsp |
| Salt | Salt · table - 0.5 tsp |
| Freshly ground black pepper | Spices · pepper · black - 0.25 tsp, ground |
| Vinaigrette | |
| Half a red onion, finely diced | Onions · sweet · raw - 0.5 onion |
| 2 to 2 1/2 tablespoons champagne or white wine vinegar | Vinegar · red wine - 2.25 tbsp |
| Juice of half a lemon | Lemon juice · raw - 20 g |
| 1/4 cup olive oil | Oil · olive · salad or cooking - 0.25 cup |
| 1/2 teaspoon Dijon mustard | Mustard · prepared · yellow - 0.5 tsp or 1 packet |
| Salad | |
| 4 large leeks | Leeks · (bulb and lower leaf-portion) · raw - 4 leek |
| 2 teaspoons salt | Salt · table - 2 tsp |
| 1 pound asparagus | Asparagus · raw - 453 g |
| 1 19-ounce can of white beans, rinsed and drained or 1 1/2 cups cooked white beans | Beans · white · mature seeds · cooked · boiled · without salt - 1.5 cup |
Possible differences in nutritional values
All the nutritional values are calculated based on the above products from HappyForks. The precise nutritional values of your recipe may differ due to the use of some specific foods, which not always have a perfect fit in HappyForks. The ingredients used in the recipe may have also different nutritional values than those in our database.
About Nutrition Facts
- Symbol "~" means missing value.
- Percentages next to nutrients show the proportion of daily recommended intake level of nutrients for a healthy person, whose data are included in the nearby profile.
- Nutrition recommendations based on Dietary Reference Intake (DRI) developed by the Institute of Medicine, source.
Advanced mode
- RDA (Recommended Dietary Allowances) - the daily daietary intake level of a nutrient that meet the requirements of 97.5% of healthy individuals in particular age group and gender.
- AI (Adequate Intake) - recommended average daily nutrient intake assumed to be adequate based on approximation of observed mean nutrient intake by a group of healthy people, used when an RDA cannot be determined.
- UL (Tolerable upper intake levels) - the highest level of daily consumption that current data have shown to cause no side effects in humans when used indefinitely without medical supervision.