Recipes · Bulgarian · Salads
Shopska Salad
One serving has 305 kcal and 10 g protein, and at least a fifth of a woman's daily need of vitamin C (93%), vitamin K (92%), riboflavin (46%), vitamin E (41%), pyridoxine (40%) and phosphorus (36%). Ready in 15 minutes.
- Preparation: 15 min
- Makes: 1 serving (400 g)
- Difficulty: Easy
- Diets: Vegetarian, Gluten-free, Low carb
- Contains: dairy, sulphite
Ingredients
- 150 g Tomatoes, raw
- 100 g Cucumber, raw
- 50 g Bell pepper, green, raw
- 30 g Onions, red, raw
- 50 g Feta cheese
- 12 g Sunflower oil
- 5 g Vinegar, red wine
- 3 g Parsley, fresh
- 0.2 g Black pepper
Method
- Chop the tomatoes, cucumber, green pepper and red onion into small pieces and combine in a bowl.
- Drizzle with the sunflower oil and a splash of vinegar and toss gently.
- Season with black pepper; the feta (sirene) is salty, so little or no extra salt is needed.
- Transfer to a serving plate and generously grate or crumble the feta over the top.
- Scatter with chopped parsley and serve at room temperature.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 305 kcal | 14% |
| Carbohydrates | 16.9 g | |
| Water | 346 mL | |
| Fiber | 3.8 g | 13% |
| Protein | 9.9 g | 21% |
| Tryptophan | 0.13 g | |
| Threonine | 0.41 g | |
| Isoleucine | 0.47 g | |
| Leucine | 0.8 g | |
| Lysine | 0.72 g | |
| Methionine | 0.2 g | |
| Cystine | 0.07 g | |
| Phenylalanine | 0.46 g | |
| Tyrosine | 0.38 g | |
| Valine | 0.61 g | |
| Histidine | 0.24 g | |
| Fat | 23.3 g | |
| Monounsaturated | 4.7 g | |
| Polyunsaturated | 8.4 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 8.2 g | |
| Saturated | 8 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 44.5 mg | |
| Calcium | 295 mg | 29% |
| Copper | 0.2 mg | 22% |
| Iron | 1.5 mg | 8% |
| Magnesium | 49 mg | 16% |
| Manganese | 0.4 mg | 22% |
| Phosphorus | 250 mg | 36% |
| Potassium | 686 mg | 15% |
| Selenium | 8 µg | 14% |
| Sodium | 584 mg | |
| Zinc | 2 mg | 26% |
| Thiamin (vitamin B1) | 0.2 mg | 18% |
| Riboflavin (vitamin B2) | 0.51 mg | 46% |
| Niacin (vitamin B3) | 1.8 mg | 13% |
| Pantothenic acid (vitamin B5) | 0.98 mg | 20% |
| Pyridoxine (vitamin B6) | 0.52 mg | 40% |
| Folate (vitamin B9) | 60.8 µg | 15% |
| Cobalamin (vitamin B12) | 0.85 µg | 35% |
| Choline | 28.8 mg | 7% |
| Vitamin A | 152 µg | 22% |
| Vitamin C | 69.8 mg | 93% |
| Vitamin D (D2 + D3) | 8 IU | 1% |
| Vitamin E | 6.1 mg | 41% |
| Vitamin K | 83.2 µg | 92% |
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
0.6 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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