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 snack on its own. 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’s a guilt-free indulgence that caters to various 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 refreshing twist that will transport your taste buds straight to the sun-soaked shores of the Mediterranean. Whether served as a side dish, antipasti, or a light starter, this salad is versatile enough to complement any main course or stand alone as a satisfying snack.

Ready in just 45 minutes, this Chopped Arabic Salad is not only quick to prepare but also a great way to incorporate more vegetables into your diet. With only 152 calories per serving, you can enjoy a generous portion without any guilt. So grab your knife and cutting board, and let’s dive into the world of fresh, wholesome ingredients that make this salad a must-try!

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