Chopped Arabic Salad

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
55%
Chopped Arabic Salad
45 min.
4
152kcal

Suggestions


Discover the vibrant flavors of the Mediterranean with this refreshing Chopped Arabic Salad, a perfect addition to any meal or a delightful standalone snack. Bursting with fresh vegetables and aromatic herbs, this salad is not only a feast for the eyes but also a healthy choice for those seeking a nutritious option. With a health score of 55, it caters to a variety of dietary preferences, being vegetarian, vegan, gluten-free, and dairy-free.

Imagine the crispness of cucumbers, the sweetness of ripe tomatoes, and the zesty brightness of lemon all coming together in a harmonious blend. The addition of fresh parsley and mint elevates this dish, providing a fragrant touch that transports you straight to a sun-drenched terrace in the heart of the Middle East. Whether served as a side dish, antipasti, or a light starter, this salad is versatile enough to complement any cuisine.

Ready in just 45 minutes, it’s an ideal choice for busy weeknights or casual gatherings with friends. Each serving is only 152 calories, making it a guilt-free indulgence that doesn’t compromise on taste. So, gather your ingredients, grab your knife and cutting board, and let’s create a dish that not only nourishes the body but also delights the senses!

Ingredients

  • 0.3 teaspoon pepper black
  • lb cucumber peeled halved lengthwise seeded cut into 1/4-inch dice (2 1/3 cups)
  • cup spring onion red finely chopped chopped (1 small) ( 5)
  • cup parsley fresh finely chopped (from 1 large bunch)
  • 0.5 cup mint leaves fresh finely chopped (from 1 bunch)
  •  optional: lemon 
  • tablespoons olive oil 
  • 0.8 teaspoon salt 
  • lb tomatoes cut into 1/3-inch dice (2 1/2 cups) (3 medium)
  • cup frangelico coarsely chopped
  • cup frangelico coarsely chopped

Equipment

  • bowl
  • knife
  • whisk
  • cutting board

Directions

  1. Cut peel, including all white pith, from lemon with a sharp paring knife. Working over a bowl, cut segments from half of lemon free from membranes and transfer segments to a cutting board, then squeeze juice from membranes and remaining 1/2 lemon into bowl.
  2. Transfer 2 tablespoons juice to a large bowl, then finely chop segments and add to measured juice.
  3. Add salt, pepper, and oil, whisking to combine, then stir in remaining ingredients.

Nutrition Facts

Calories152kcal
Protein7.47%
Fat60.94%
Carbs31.59%

Properties

Glycemic Index
43.63
Glycemic Load
2.4
Inflammation Score
-9
Nutrition Score
17.95521744697%

Flavonoids

Eriodictyol
7.51mg
Hesperetin
8.1mg
Naringenin
0.92mg
Apigenin
32.63mg
Luteolin
1.4mg
Kaempferol
0.67mg
Myricetin
2.51mg
Quercetin
3.68mg

Nutrients percent of daily need

Calories:152.32kcal
7.62%
Fat:11.21g
17.25%
Saturated Fat:1.55g
9.68%
Carbohydrates:13.08g
4.36%
Net Carbohydrates:8.54g
3.11%
Sugar:5.93g
6.59%
Cholesterol:0mg
0%
Sodium:458.88mg
19.95%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:3.09g
6.18%
Vitamin K:321.4µg
306.09%
Vitamin C:59.91mg
72.62%
Vitamin A:2784.68IU
55.69%
Folate:81.09µg
20.27%
Potassium:646.2mg
18.46%
Manganese:0.37mg
18.37%
Fiber:4.54g
18.15%
Vitamin E:2.45mg
16.33%
Iron:2.38mg
13.21%
Magnesium:45.47mg
11.37%
Copper:0.22mg
11.05%
Vitamin B6:0.21mg
10.33%
Calcium:87.53mg
8.75%
Vitamin B1:0.12mg
7.95%
Phosphorus:77.6mg
7.76%
Vitamin B2:0.11mg
6.19%
Vitamin B3:1.17mg
5.84%
Vitamin B5:0.52mg
5.24%
Zinc:0.72mg
4.83%
Source:Epicurious