Recipes · Israeli · Salads
Israeli Salad (Finely Chopped Vegetable Salad)
One serving has 111 kcal and 2 g protein, and at least a fifth of a woman's daily need of vitamin K (120%) and vitamin C (55%). Ready in 15 minutes.
- Preparation: 15 min
- Makes: 1 serving (219 g)
- Difficulty: Easy
- Diets: Vegan, Gluten-free, Dairy-free, Low carb
Ingredients
- 80 g Cucumber, raw
- 80 g Tomatoes, raw
- 15 g Onions, red, raw
- 20 g Bell pepper, green, raw
- 5 g Parsley, fresh
- 10 g Lemon juice
- 8 g Olive oil
- 0.8 g Salt
Method
- Finely dice the cucumber, tomato, red onion and green pepper into small, even pieces, about 5 mm.
- Combine the diced vegetables in a bowl with the chopped parsley.
- Whisk the lemon juice, olive oil and salt together, pour over the salad, and toss well.
- Let it sit for 5-10 minutes before serving so the flavors meld; serve fresh and cold.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 111 kcal | 5% |
| Carbohydrates | 9.3 g | |
| Water | 198 mL | |
| Fiber | 2.1 g | 7% |
| Protein | 1.7 g | 4% |
| Tryptophan | 0.02 g | |
| Threonine | 0.05 g | |
| Isoleucine | 0.04 g | |
| Leucine | 0.06 g | |
| Lysine | 0.07 g | |
| Methionine | 0.01 g | |
| Cystine | 0.01 g | |
| Phenylalanine | 0.07 g | |
| Tyrosine | 0.03 g | |
| Valine | 0.05 g | |
| Histidine | 0.03 g | |
| Fat | 8.4 g | |
| Monounsaturated | 5.9 g | |
| Polyunsaturated | 0.96 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0.89 g | |
| Saturated | 1.2 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 0 mg | |
| Calcium | 34 mg | 3% |
| Copper | 0.11 mg | 12% |
| Iron | 0.9 mg | 5% |
| Magnesium | 25.8 mg | 8% |
| Manganese | 0.21 mg | 12% |
| Phosphorus | 50.5 mg | 7% |
| Potassium | 402 mg | 9% |
| Selenium | 0.33 µg | 1% |
| Sodium | 320 mg | |
| Zinc | 0.41 mg | 5% |
| Thiamin (vitamin B1) | 0.08 mg | 7% |
| Riboflavin (vitamin B2) | 0.06 mg | 5% |
| Niacin (vitamin B3) | 0.74 mg | 5% |
| Pantothenic acid (vitamin B5) | 0.35 mg | 7% |
| Pyridoxine (vitamin B6) | 0.17 mg | 13% |
| Folate (vitamin B9) | 32 µg | 8% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 13.3 mg | 3% |
| Vitamin A | 62.3 µg | 9% |
| Vitamin C | 40.9 mg | 55% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 1.7 mg | 12% |
| Vitamin K | 108 µg | 120% |
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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