Recipes · Kenyan · Salads
Kachumbari
One serving has 90 kcal and 2 g protein, and at least a fifth of a woman's daily need of vitamin C (40%) and vitamin K (31%). Ready in 20 minutes.
- Preparation: 20 min
- Makes: 1 serving (167 g)
- Difficulty: Easy
- Diets: Vegan, Vegetarian, Dairy-free, Gluten-free, Halal, Kosher, Buddhist, Seventh-day Adventist Diet
Ingredients
- 18.8 g Onions, raw
- 0.5 g Salt, table
- 100 g Tomatoes, raw
- 37.5 g Avocado, raw
- 2.5 g Peppers, hot chili, green, raw
- 3.8 g Lime juice, raw
- 3.8 g Cilantro, raw
Method
- - Place the diced red onion in a small bowl and massage the salt into the onion pieces. This helps to reduce the sharpness of the onion. - Cover the salted onions with water and let them stand for 10 minutes.
- Meanwhile, dice the tomatoes, avocado, and chili (if using). Place them in a medium bowl.
- - Drain the onions and add them to the bowl with the diced vegetables. - Finish by adding the lime juice and chopped cilantro.
- - Mix the salad well and taste it. Add more salt or lime juice if desired. - Serve immediately as a fresh and vibrant side dish.
- Kachumbari is best enjoyed fresh and is not recommended for freezing as the texture of the vegetables, especially tomatoes and avocado, can become mushy when thawed.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 90.3 kcal | 4% |
| Carbohydrates | 9.7 g | |
| Water | 148 mL | |
| Fiber | 4.2 g | 14% |
| Protein | 1.9 g | 4% |
| Tryptophan | 0 g | |
| Threonine | 0.01 g | |
| Isoleucine | 0 g | |
| Leucine | 0.01 g | |
| Lysine | 0.01 g | |
| Methionine | 0 g | |
| Cystine | 0 g | |
| Phenylalanine | 0.01 g | |
| Tyrosine | 0 g | |
| Valine | 0.01 g | |
| Histidine | 0 g | |
| Fat | 5.8 g | |
| Monounsaturated | 3.7 g | |
| Polyunsaturated | 0.77 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0.71 g | |
| Saturated | 0.83 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 0 mg | |
| Calcium | 22.5 mg | 2% |
| Copper | 0.14 mg | 16% |
| Iron | 0.57 mg | 3% |
| Magnesium | 24.7 mg | 8% |
| Manganese | 0.03 mg | 2% |
| Phosphorus | 51.5 mg | 7% |
| Potassium | 468 mg | 10% |
| Selenium | 0.3 µg | 1% |
| Sodium | 203 mg | |
| Zinc | 0.45 mg | 6% |
| Thiamin (vitamin B1) | 0.09 mg | 8% |
| Riboflavin (vitamin B2) | 0.08 mg | 7% |
| Niacin (vitamin B3) | 1.3 mg | 10% |
| Pantothenic acid (vitamin B5) | 0.03 mg | 1% |
| Pyridoxine (vitamin B6) | 0.21 mg | 16% |
| Folate (vitamin B9) | 50.3 µg | 13% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 14.4 mg | 3% |
| Vitamin A | 49 µg | 7% |
| Vitamin C | 29.7 mg | 40% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 1.5 mg | 10% |
| Vitamin K | 27.6 µg | 31% |
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
0.2 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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