Bread Salad with Mint and Tomatoes

Vegetarian
Vegan
Dairy Free
Health score
23%
Bread Salad with Mint and Tomatoes
45 min.
8
44kcal

Suggestions


Looking for a refreshing and vibrant side dish that perfectly complements any meal? Look no further than this delightful Bread Salad with Mint and Tomatoes! This vegetarian, vegan, and dairy-free recipe is not only easy to prepare but also packed with flavor and nutrition. With just 45 minutes of your time, you can whip up a dish that serves 8 people, making it ideal for gatherings, picnics, or family dinners.

The star of this salad is the combination of fresh herbs, crunchy vegetables, and toasted pita bread, which adds a unique texture and heartiness to the dish. The bright notes of mint and cilantro, paired with the juicy tomatoes and crisp cucumbers, create a refreshing medley that will tantalize your taste buds. Drizzled with a zesty lemon dressing and a hint of olive oil, this salad is a celebration of fresh ingredients that are both satisfying and light.

Not only is this Bread Salad a feast for the senses, but it also boasts a low-calorie count of just 44 kcal per serving, making it a guilt-free addition to your meal. Whether you're looking to impress your guests or simply enjoy a healthy dish at home, this salad is sure to become a favorite. Dive into the world of flavors and textures with this easy-to-make recipe that embodies the essence of summer in every bite!

Ingredients

  • 0.5 teaspoon pepper black freshly ground
  • 1.3 cups cucumber peeled seeded chopped
  • tablespoon cilantro leaves fresh chopped
  • 0.3 cup flat-leaf parsley fresh chopped
  • 0.3 cup mint leaves fresh chopped
  •  garlic cloves minced
  • 0.5 cup green onions sliced ( 3)
  • tablespoons juice of lemon fresh ( 2 lemons)
  • 1.5 tablespoons olive oil extra-virgin
  • 6-inch pitas toasted ()
  • 0.5 teaspoon salt 
  • cups tomatoes chopped ( 3 medium)

Equipment

  • bowl
  • whisk

Directions

  1. Combine first 5 ingredients in a large bowl, stirring well with a whisk.
  2. Add tomato and remaining ingredients; toss gently to coat.
  3. Serve immediately.

Nutrition Facts

Calories44kcal
Protein8.1%
Fat53.08%
Carbs38.82%

Properties

Glycemic Index
38.5
Glycemic Load
0.95
Inflammation Score
-6
Nutrition Score
6.7104348462561%

Flavonoids

Eriodictyol
0.98mg
Hesperetin
1.77mg
Naringenin
0.54mg
Apigenin
5.46mg
Luteolin
0.21mg
Kaempferol
0.17mg
Myricetin
0.46mg
Quercetin
1.08mg

Nutrients percent of daily need

Calories:44.25kcal
2.21%
Fat:2.85g
4.39%
Saturated Fat:0.4g
2.48%
Carbohydrates:4.69g
1.56%
Net Carbohydrates:3.43g
1.25%
Sugar:2.22g
2.46%
Cholesterol:0mg
0%
Sodium:153.07mg
6.66%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:0.98g
1.96%
Vitamin K:61.8µg
58.86%
Vitamin C:17.87mg
21.66%
Vitamin A:817.85IU
16.36%
Manganese:0.14mg
7.05%
Potassium:216.66mg
6.19%
Folate:23.08µg
5.77%
Vitamin E:0.76mg
5.06%
Fiber:1.26g
5.05%
Vitamin B6:0.08mg
3.91%
Copper:0.07mg
3.38%
Magnesium:13.42mg
3.36%
Iron:0.57mg
3.17%
Vitamin B1:0.04mg
2.59%
Phosphorus:25.07mg
2.51%
Calcium:22.82mg
2.28%
Vitamin B3:0.45mg
2.26%
Vitamin B2:0.03mg
1.77%
Zinc:0.22mg
1.44%
Vitamin B5:0.14mg
1.41%
Source:My Recipes