Recipes · Jordanian · Salads
Arab Salad (Chopped Tomato and Cucumber Salad)
One serving has 106 kcal and 2 g protein, and at least a fifth of a woman's daily need of vitamin K (170%) and vitamin C (37%). Ready in 15 minutes.
- Preparation: 15 min
- Makes: 1 serving (185 g)
- Difficulty: Easy
- Diets: Vegan, Gluten-free, Dairy-free, Low carb
Ingredients
- 70 g Tomatoes, raw
- 70 g Cucumber, raw
- 15 g Onions, raw
- 8 g Parsley, fresh
- 3 g Mint, fresh
- 10 g Lemon juice
- 8 g Olive oil
- 0.7 g Salt
Method
- Finely dice the tomato, cucumber and onion into small, even pieces.
- Toss the diced vegetables with the chopped parsley and mint.
- Whisk the lemon juice, olive oil and salt together, pour over the salad, and mix well.
- Serve fresh, at room temperature or chilled, alongside grilled meats or flatbread.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 106 kcal | 5% |
| Carbohydrates | 8.1 g | |
| Water | 165 mL | |
| Fiber | 1.9 g | 7% |
| Protein | 1.6 g | 3% |
| Tryptophan | 0.01 g | |
| Threonine | 0.05 g | |
| Isoleucine | 0.04 g | |
| Leucine | 0.07 g | |
| Lysine | 0.06 g | |
| Methionine | 0.01 g | |
| Cystine | 0.01 g | |
| Phenylalanine | 0.05 g | |
| Tyrosine | 0.03 g | |
| Valine | 0.05 g | |
| Histidine | 0.03 g | |
| Fat | 8.3 g | |
| Monounsaturated | 5.9 g | |
| Polyunsaturated | 0.95 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0.87 g | |
| Saturated | 1.2 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 0 mg | |
| Calcium | 39.5 mg | 4% |
| Copper | 0.1 mg | 11% |
| Iron | 1.3 mg | 7% |
| Magnesium | 24.8 mg | 8% |
| Manganese | 0.2 mg | 11% |
| Phosphorus | 45.2 mg | 6% |
| Potassium | 359 mg | 8% |
| Selenium | 0.3 µg | 1% |
| Sodium | 282 mg | |
| Zinc | 0.41 mg | 5% |
| Thiamin (vitamin B1) | 0.06 mg | 5% |
| Riboflavin (vitamin B2) | 0.06 mg | 5% |
| Niacin (vitamin B3) | 0.64 mg | 5% |
| Pantothenic acid (vitamin B5) | 0.31 mg | 6% |
| Pyridoxine (vitamin B6) | 0.12 mg | 9% |
| Folate (vitamin B9) | 35.6 µg | 9% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 11.4 mg | 3% |
| Vitamin A | 72.7 µg | 10% |
| Vitamin C | 27.6 mg | 37% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 1.6 mg | 11% |
| Vitamin K | 153 µg | 170% |
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
0.1 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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