Middle Eastern Chopped Salad

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
38%
Middle Eastern Chopped Salad
45 min.
8
180kcal
18.62%sweetness
11.27%saltiness
94.57%sourness
71.32%bitterness
13.75%savoriness
100%fattiness
100%spiciness

Ingredients

  • cup walnuts toasted chopped
  • cups flat parsley italian finely chopped (approximately 2 bunches)
  • 0.8 cup olives with pits) pitted chopped
  • 0.5 cup spring onion minced ( 1 bunch)
  • cup tomatoes peeled seeded chopped (2 large)
  • cup olive oil extra virgin 
  • cup juice of lemon fresh
  • 0.5 teaspoon ground cumin 
  • 0.5 teaspoon to 5 chilies red
  • servings kosher salt black to taste

Equipment

  • food processor
  • bowl
  • baking sheet
  • oven

Directions

  1. Preheat the oven to 325 F.
  2. Place the nuts on a baking sheet and toast for about 10 minutes until they begin to emit a toasted nut aroma. Cool completely before using the nuts in the recipe.
  3. Remove the stems from the parsley and mince either by hand or with quick pulses in a food processor. The parsley should be finely minced, but if you use a food processor be careful not to pure it. The parsley should form a fluffy base for the other textures.
  4. Chop the olives, walnuts, and scallions by hand into a rough dice. Dice the prepared tomatoes and drain.
  5. Combine all of the chopped ingredients. Toss in a large wooden bowl with the olive oil, fresh lemon juice, cumin, and chili flakes. Season to taste with salt and black pepper.

Nutrition Facts

Calories180kcal
Protein6.61%
Fat79.38%
Carbs14.01%

Properties

Glycemic Index
21.5
Glycemic Load
0.65
Inflammation Score
-8
Nutrition Score
13.687826086957%

Flavonoids

Cyanidin
0.4mg
Eriodictyol
1.49mg
Hesperetin
4.41mg
Naringenin
0.55mg
Apigenin
32.34mg
Luteolin
0.27mg
Kaempferol
0.33mg
Myricetin
2.26mg
Quercetin
0.93mg

Taste

Sweetness:
18.62%
Saltiness:
11.27%
Sourness:
94.57%
Bitterness:
71.32%
Savoriness:
13.75%
Fattiness:
100%
Spiciness:
100%

Nutrients percent of daily need

Calories:179.79kcal
8.99%
Fat:17.14g
26.37%
Saturated Fat:1.94g
12.12%
Carbohydrates:6.81g
2.27%
Net Carbohydrates:4.42g
1.61%
Sugar:2g
2.22%
Cholesterol:0mg
0%
Sodium:402.5mg
17.5%
Protein:3.21g
6.42%
Vitamin K:264.28µg
251.7%
Vitamin C:36.13mg
43.79%
Vitamin A:1540.12IU
30.8%
Manganese:0.56mg
28.17%
Copper:0.29mg
14.64%
Folate:50.49µg
12.62%
Vitamin E:1.66mg
11.08%
Fiber:2.39g
9.55%
Iron:1.7mg
9.46%
Magnesium:37.66mg
9.42%
Potassium:249.05mg
7.12%
Phosphorus:69.79mg
6.98%
Vitamin B6:0.13mg
6.54%
Vitamin B1:0.08mg
5.61%
Calcium:51.19mg
5.12%
Zinc:0.7mg
4.64%
Vitamin B2:0.05mg
3.02%
Vitamin B3:0.57mg
2.86%
Vitamin B5:0.21mg
2.08%
Selenium:0.92µg
1.32%
Source:Foodista