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Italian bread salad
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Italian bread salad

Żywność i napoje na bazie roślin Żywność na bazie roślin Tłuszcze Tłuszcze roślinne Produkty drzewa oliwnego Oleje roślinne Oliwa z oliwek Gemüse/Kräuter Przyprawy Przyprawy z niezielonych części roślin Pieprz Czarny pieprz Italian Bread With Bread Salad Italian
Specification & Key Parameters
11 parameter
Parameter Value Parameter Value
Preparation time
15 min
Portion
1
Cena (Lidl)
$1.47
Cost of one portion
$1.47
Number of ingredients needed for preparation
12
Calories
406
Calories per 1 portion
406 kcal
Amount of protein per portion
7g
Amount of fat per portion
19g
Amount of carbohydrates per portion
52g
Amount of fiber per portion
~

Ingredients

Light Rye Bread

Light Rye Bread

#Wholemeal Bread #Rye Bread #Light
2 Slice of bread (2 Slice of bread (70 g)) • 179 kcal • $0.17
Rye Gluten Wheat
B: 2.8g
T: 0.9g
W: 40g
179 kcal
Garlic

Garlic

#Chickpea
1 Tooth (1 Tooth (5 g)) • 8 kcal • $0.01
Garlic
B: 0.3g
T: 0g
W: 1.6g
8 kcal
Olive Oil

Olive Oil

#Olive Oil
2 Teaspoon (2 Teaspoon (10 g)) • 90 kcal • $0.12
Olive
B: 0.1g
T: 10g
W: 0g
90 kcal
Red Onion

Red Onion

#Onion
1 Small piece (1 Small piece (60 g)) • 21 kcal • $0.05
Onion Salicylates
B: 0.8g
T: 0.2g
W: 4.1g
21 kcal
Coconut

Coconut

#Coconut
1 Sprig (1 Sprig (20 g)) • 73 kcal • $0.38
Tree nuts Latex-Fruit Syndrome
B: 0.9g
T: 7.3g
W: 1g
73 kcal
Wine Vinegar

Wine Vinegar

#Vinegar
1 Teaspoon (1 Teaspoon (5 g)) • 1 kcal • $0.01
Sulphites Histamine
B: 0.1g
T: 0.1g
W: 0g
1 kcal
White Sugar 2

White Sugar 2

1 Pinch (1 Pinch (0.1 g)) • 0 kcal • $0.38
B: 0g
T: 0g
W: 0.1g
0 kcal
Black Pepper

Black Pepper

1 Pinch (1 Pinch (0.1 g)) • 0 kcal
Black Pepper
B: 0g
T: 0g
W: 0.1g
0 kcal
White Salt

White Salt

#White Salt
1 Pinch (1 Pinch (0.1 g)) • 0 kcal
Iodine
B: 0g
T: 0g
W: 0g
0 kcal
Cherry Tomatoes

Cherry Tomatoes

#Nutrition
50 Gram (50 Gram) • 10 kcal • $0.13
Tomato Salicylates Histamine
B: 0.5g
T: 0.1g
W: 1.8g
10 kcal
Red Bell Pepper

Red Bell Pepper

#Red Bell Pepper
0.25 Piece (0.25 Piece (50 g)) • 16 kcal • $0.13
Paprika Vitamin C (Ascorbic acid)
B: 0.5g
T: 0.2g
W: 3g
16 kcal
Romaine Lettuce

Romaine Lettuce

50 Gram (50 Gram) • 7 kcal • $0.09
Birch Pollen-Related Oral Allergy Syndrome Mugwort-Celery-Spice Syndrome Latex-Fruit Syndrome
B: 0.7g
T: 0.1g
W: 0.7g
7 kcal

Loading......

Calorie Requirement Coverage

Calorie Requirement Coverage

15%

This recipe covers 15% of your daily calorie requirement.

Recipe: 406 kcal • Your requirement: 2638 kcal
PRO Price Comparator & Store Map Store Prices

Supermarket Chain Price Comparator — Italian bread salad

Compare estimated shopping costs across major supermarket chains, scale portions or weight, and calculate the route to your nearest store.

Cheapest Aldi
1,34 € / portion
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Calculate recipe cost by portion count:
Cost of one portion (1 portion) 1,34 €
100 kcal 0,33 €
20 g protein 4,01 €
Select supermarket chain 1 portion 2 portions 4 portions Find store on map & calculate route
Aldi Cheapest
1,34 € 2,68 € 5,36 €
Lidl +1%
1,35 € 2,70 € 5,40 €
Tesco +10%
1,47 € 2,94 € 5,88 €
Carrefour +13%
1,51 € 3,02 € 6,04 €
SPAR +16%
1,56 € 3,12 € 6,24 €

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Recipe preparation steps

1

Cut the bread into thin slices.

Peel and finely chop the garlic.

Heat half of the oil with the garlic in batches.

Toast the bread in batches.

2

Wash the basil, pick off the leaves and chop finely.

3

Peel the onion, halve it, and cut it into very thin slices.

4

Whisk together vinegar, sugar, salt, and pepper, add the second half of oil, and stir in basil.

5

Peel and halve the tomatoes. Halve, peel, and dice the peppers.

Peel and wash the lettuce, shake dry, and tear into bite-sized pieces.

Combine the bread slices and prepared salad ingredients, serve, and drizzle with a little vinaigrette.

Contains allergens 19
Mustard Rye Gluten Wheat Garlic Olive Onion Salicylates Tree nuts Latex-Fruit Syndrome Sulphites Histamine Black Pepper Iodine Tomato Paprika Vitamin C (Ascorbic acid) Birch Pollen-Related Oral Allergy Syndrome Mugwort-Celery-Spice Syndrome
Nutritional Profile & Bioactivity

Nutrients

Precise micro- and macronutrient analysis with daily reference intake (RDA) coverage (1 porcja)

Macronutrient Distribution 1 porcja
406 kcal
Protein
6.7g
Fat
18.8g
Carbs
52.4g
Italian bread salad
Bio-Analysis Recipe

Italian bread salad

406 kcal B: 6.7g T: 18.8g W: 52.4g
Glycemic Load
IG 65 ŁG 34
High
Workout Window
60-90 min
Pre-workout
Full Analysis
🔍
Looking for a specific mineral or vitamin? Explore all 126 nutrients organized by category and RDA coverage.
Chart series:
Time horizon:
180 90 160 74 140 57 120 41 100 25 80 8 140 mg/dL 0 min 15 min 30 min 45 min 60 min 90 min 120 min 150 min 180 min 6 µU/mL 30 µU/mL 51 µU/mL 55 µU/mL 44 µU/mL 29 µU/mL 17 µU/mL 10 µU/mL 6 µU/mL 86 mg/dL 120 mg/dL 151 mg/dL 146 mg/dL 130 mg/dL 111 mg/dL 96 mg/dL 91 mg/dL 86 mg/dL 151 mg/dL
Clinical Insight (Glycemic Model) High glycemic load (GL 34.1) may trigger a pronounced glucose peak (~151 mg/dL) — consider pairing with a post-meal walk or extra fiber.
Glycemic Load (GL) High
34.1 GL pts

Glycemic Load (GL) combines both the Glycemic Index (GI) and the actual amount of digestible carbohydrates in a serving.

Clinical thresholds: Low ≤ 10 pts • Moderate 11–19 pts • High ≥ 20 pts

Index (GI)
65
Glucose peak
151
mg/dL
P+F+Fiber buffer
0.49
🛡️ Glycemic buffering in this meal
Protein (6.7 g), fat (18.8 g), and dietary fiber (0 g) slow gastric emptying and attenuate the postprandial glucose peak.
Net carbohydrates (digestible) 52.4 g
Simple sugars: 9.5 g Slowing fiber: 0 g
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