Recipes · Turkish · Salads
Shepherd's Salad (Çoban Salatası)
One serving has 155 kcal and 2 g protein, and at least a fifth of a woman's daily need of vitamin K (180%) and vitamin C (74%). Ready in 12 minutes.
- Preparation: 12 min
- Makes: 1 serving (259 g)
- Difficulty: Easy
- Diets: Vegan, Gluten-free, Dairy-free, Low carb
Ingredients
- 100 g Tomatoes, raw
- 80 g Cucumber, raw
- 30 g Bell pepper, green, raw
- 20 g Onions, red, raw
- 8 g Parsley, fresh
- 12 g Olive oil
- 8 g Lemon juice
- 0.6 g Salt
Method
- Cut the tomato, cucumber, green pepper and red onion into small, even dice.
- Toss together in a bowl with the chopped parsley.
- Dress with the olive oil, lemon juice and salt, and toss again.
- Let sit for a few minutes before serving so the juices mingle.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 155 kcal | 7% |
| Carbohydrates | 11.1 g | |
| Water | 231 mL | |
| Fiber | 2.7 g | 9% |
| Protein | 2.1 g | 4% |
| Tryptophan | 0.02 g | |
| Threonine | 0.07 g | |
| Isoleucine | 0.05 g | |
| Leucine | 0.08 g | |
| Lysine | 0.08 g | |
| Methionine | 0.02 g | |
| Cystine | 0.02 g | |
| Phenylalanine | 0.09 g | |
| Tyrosine | 0.04 g | |
| Valine | 0.06 g | |
| Histidine | 0.03 g | |
| Fat | 12.4 g | |
| Monounsaturated | 8.8 g | |
| Polyunsaturated | 1.4 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 1.3 g | |
| Saturated | 1.8 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 0 mg | |
| Calcium | 42.2 mg | 4% |
| Copper | 0.13 mg | 14% |
| Iron | 1.2 mg | 7% |
| Magnesium | 30.9 mg | 10% |
| Manganese | 0.25 mg | 14% |
| Phosphorus | 60.3 mg | 9% |
| Potassium | 489 mg | 10% |
| Selenium | 0.36 µg | 1% |
| Sodium | 246 mg | |
| Zinc | 0.49 mg | 6% |
| Thiamin (vitamin B1) | 0.09 mg | 8% |
| Riboflavin (vitamin B2) | 0.07 mg | 6% |
| Niacin (vitamin B3) | 0.95 mg | 7% |
| Pantothenic acid (vitamin B5) | 0.39 mg | 8% |
| Pyridoxine (vitamin B6) | 0.21 mg | 16% |
| Folate (vitamin B9) | 41.2 µg | 10% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 15.8 mg | 4% |
| Vitamin A | 85.1 µg | 12% |
| Vitamin C | 55.3 mg | 74% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 2.5 mg | 16% |
| Vitamin K | 162 µg | 180% |
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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