Recipes · American · Burgers and Sandwiches
Muffuletta
One serving has 455 kcal and 17 g protein, and at least a fifth of a woman's daily need of thiamin (55%), selenium (40%), niacin (34%), riboflavin (32%), cobalamin (30%) and phosphorus (27%). Ready in 35 minutes.
- Preparation: 35 min
- Makes: 1 serving (156 g)
- Difficulty: Easy
- Contains: beef, dairy, gluten, pork, sulphite
Ingredients
- 75 g Bread, Italian
- 12 g Olives, green
- 8 g Olives, black
- 5 g Roasted red peppers, jarred
- 2 g Garlic, raw
- 10 g Olive oil
- 0.2 g Oregano, dried
- 3 g Vinegar, red wine
- 12 g Salami
- 12 g Mortadella
- 5 g Ham, dry-cured
- 12 g Provolone cheese
Method
- Finely chop the green and black olives and mix with the roasted red peppers, garlic, olive oil, oregano and vinegar to make the olive salad; let it sit for at least 15 minutes so the flavors meld.
- Split the round loaf horizontally.
- Spread the olive salad generously on both cut sides of the bread.
- Layer the salami, mortadella, dry-cured ham and provolone on the bottom half.
- Close the sandwich, press down firmly, and wrap it tightly.
- Let it rest for at least 20 minutes so the bread soaks up the olive oil, then cut into wedges to serve.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 455 kcal | 21% |
| Carbohydrates | 38.8 g | |
| Water | 70.3 mL | |
| Fiber | 2.3 g | 8% |
| Protein | 16.5 g | 34% |
| Tryptophan | 0.11 g | |
| Threonine | 0.38 g | |
| Isoleucine | 0.42 g | |
| Leucine | 0.74 g | |
| Lysine | 0.82 g | |
| Methionine | 0.23 g | |
| Cystine | 0.1 g | |
| Phenylalanine | 0.41 g | |
| Tyrosine | 0.38 g | |
| Valine | 0.49 g | |
| Histidine | 0.32 g | |
| Fat | 25.9 g | |
| Monounsaturated | 14.3 g | |
| Polyunsaturated | 3.2 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 2.5 g | |
| Saturated | 7.1 g | |
| Trans-Fats | 0.01 g | |
| Cholesterol | 28.1 mg | |
| Calcium | 196 mg | 20% |
| Copper | 0.17 mg | 19% |
| Iron | 3.8 mg | 21% |
| Magnesium | 31.4 mg | 10% |
| Manganese | 0.44 mg | 24% |
| Phosphorus | 191 mg | 27% |
| Potassium | 220 mg | 5% |
| Selenium | 22.2 µg | 40% |
| Sodium | 1,377 mg | |
| Zinc | 1.9 mg | 24% |
| Thiamin (vitamin B1) | 0.6 mg | 55% |
| Riboflavin (vitamin B2) | 0.35 mg | 32% |
| Niacin (vitamin B3) | 4.7 mg | 34% |
| Pantothenic acid (vitamin B5) | 0.56 mg | 11% |
| Pyridoxine (vitamin B6) | 0.23 mg | 18% |
| Folate (vitamin B9) | 80.2 µg | 20% |
| Cobalamin (vitamin B12) | 0.73 µg | 30% |
| Choline | 29.8 mg | 7% |
| Vitamin A | 33.5 µg | 5% |
| Vitamin C | 3 mg | 4% |
| Vitamin D (D2 + D3) | 9.2 IU | 2% |
| Vitamin E | 2.4 mg | 16% |
| Vitamin K | 10.3 µg | 11% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.4 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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