Photo: Anna Pelzer
Estimated Nutrition (whole recipe, rough)
519
Calories
20g
Protein
29g
Fat
46g
Carbs
Counts 15 of 16 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 15 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Olive Oil | 1 tbsp (14g) | 119 |
| Feta Cheese | 1 oz (28g) cheddar | 113 |
| Tofu | 100g firm | 76 |
| Sugar | 1 tbsp (12.5g) granulated | 49 |
| Onion | 1 medium (110g) | 44 |
| Bell Pepper | 1 medium (119g) | 31 |
| Wine | 2 tbsp cooking wine (30ml) | 25 |
| Tomato | 1 medium (123g) | 22 |
| Cucumber | 1/2 cup sliced (52g) | 16 |
| Lemon | juice of 1 lemon (48ml) | 12 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Olive | 1 large (4g) | 4 |
| Parsley | 1 tbsp chopped fresh (3.8g) | 1 |
| Basil | 5 leaves fresh (2.5g) | 1 |
| Salt | 1 tsp (6g) | 0 |
| Sauce | 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 medium tomatoes, peeled, chopped
- * 1 medium cucumber, chopped
- 1 small green pepper, seeded, chopped
- 1 small onion, chopped
- 1 cup black olives, chopped
- 1/4 cup fresh parsley (or 1 1/2 tbsp dried)
- 8 oz. spaghetti or fettuccine, cooked, drained
- 1 cup crumbled tofu feta (4 oz.) or sea salt, to taste
- 1 small zucchini, chopped
- for the dressing...
- 1/2 cup extra virgin olive oil
- 1 tbsp. sugar
- 3 tbsp. white wine
- 2 tbsp. lemon juice
- 1 tbsp. fresh basil (or 1 tsp. dried)
- 1/4 tsp. pepper
- Dash Tobasco sauce
- =
Directions
1
Combine all salad ingredients in a large bowl. Mix the dressing, drizzle over salad, and toss. Chill for an hour.
Recipe sourced from
fandom