Snack$$
Mediterranean Snack Platter with Dried Figs, Cashews and Pumpkin Seeds
This snack offers a perfect and balanced combination of healthy fats, plant-based protein and fiber, quickly providing the body with a long-lasting source of energy.
Prep time
5 min
Cook time
0 min
Total time
5 min
Servings
2
Recipe
Figs, dried, uncooked
50 gNuts, cashew nuts, dry roasted, without salt added
40 gSeeds, pumpkin and squash seeds, whole, roasted, without salt
20 gOlives, pickled, canned or bottled, green
100 gTomatoes, grape, raw
100 gPer servingTotal
Calories:310 kcal620 kcal
Protein:8 g16 g
Carbohydrates:27 g54 g
Fat:22 g44 g
Micronutrients
Sugar:13 g26 g
Saturated fat:2.3 g4.5 g
Cholesterol:0 mg0 mg
Sodium:10.5 mg21 mg
Potassium:504.9 mg1009.8 mg
Calcium:60.5 mg121 mg
Iron:2.2 mg4.4 mg
Magnesium:101.2 mg202.3 mg
Zinc:2.4 mg4.8 mg
Phosphorus:138 mg275.9 mg
Vitamin C:14 mg27.9 mg
Vitamin A:0.3 µg0.6 µg
Vitamin D:0 µg0 µg
Vitamin B12:0 µg0 µg
Instructions
1
Thoroughly wash the cherry tomatoes and dry them with a paper towel, then cut them in half or leave them whole, as desired.
2
Carefully halve the dried figs with a sharp knife to release their natural sweetness and make them easier to combine with the other ingredients.
3
Place a small decorative bowl in the center of a large wooden board or a modern serving platter, and pour the drained green olives into it.
4
Arrange the prepared fig slices and cherry tomatoes in separate piles around the bowl of olives.
5
Fill the remaining empty spaces on the platter with raw cashews and crunchy pumpkin seeds, then serve the snack immediately while cold.
Nutritional benefits
Due to the high content of healthy unsaturated fatty acids in the nuts and olives, this dish supports the function of the cardiovascular system and helps maintain optimal cholesterol levels in the blood.
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About the recipe
Nutritional values are calculated per standard 100 g. This allows you to compare different foods more easily and have better control over your intake if you weigh your food.