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Soy Bean and Fennel Salad

The flavor of the fennel bulb makes this salad deliciously refreshing. Use canned soybeans for this recipe for a quick and easy high-protein salad that takes only minutes to prepare. One serving contains 62% of the daily value (DV) for vitamin K, 39% DV for vitamin C, and 33 % DV for fiber; all of this for only 176 calories. Enjoy!

Prep and Cook Time: 15 minutes Ingredients: 2 15 oz cans of soy beans, rinsed 1½ cups sliced fennel bulb 12 cherry tomatoes, quartered 4 TBS finely minced onion 2 cloves garlic, pressed 4 TBS fresh lemon juice 3 TBS chopped fresh parsley 3 TBS chopped walnuts olive oil to taste salt and pepper to taste

Directions:

1. Mince onion and press garlic and let sit for 5 minutes to bring out their health-promoting properties.
2. Mix all ingredients together. This salad gets better as it sets, so if you have time, prepare it in advance.

   Serves 4

   For optimum flavor and nutrition serve with:

   • Roasted Red pepper Soup

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 Soy Bean and Fennel 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.

Soybean and Fennel Salad 1.00 serving 271.52 grams 176.44 calories Nutrient Amount %DV Nutrient Density World's Healthiest Foods Rating vitamin K 49.39 mcg 61.7 6.3 very good vitamin C 23.12 mg 38.5 3.9 very good dietary fiber 8.28 g 33.1 3.4 very good protein 12.82 g 25.6 2.6 good phosphorus 235.80 mg 23.6 2.4 good iron 4.10 mg 22.8 2.3 good omega 3 fatty acids 0.51 g 21.3 2.2 good potassium 714.32 mg 20.4 2.1 good magnesium 71.62 mg 17.9 1.8 good manganese 0.35 mg 17.5 1.8 good vitamin B2 (riboflavin) 0.26 mg 15.3 1.6 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 Soy Bean and Fennel Salad

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