Recipes · Egyptian · Salads
Salata Baladi (Egyptian Chopped Salad)
One serving has 119 kcal and 2 g protein, and at least a fifth of a woman's daily need of vitamin K (122%) and vitamin C (68%). Ready in 10 minutes.
- Preparation: 10 min
- Makes: 1 serving (252 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
- 5 g Parsley, fresh
- 8 g Lemon juice
- 8 g Olive oil
- 0.8 g Salt
- 0.3 g Cumin
Method
- Dice the tomatoes, cucumber, bell pepper and onion into small, even pieces.
- Finely chop the parsley and toss everything together in a bowl.
- Whisk the lemon juice, olive oil, salt and cumin together and pour over the salad.
- Toss well and let stand 5-10 minutes before serving so the flavors mingle.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 119 kcal | 6% |
| Carbohydrates | 11.1 g | |
| Water | 228 mL | |
| Fiber | 2.7 g | 9% |
| Protein | 2.1 g | 4% |
| Tryptophan | 0.02 g | |
| Threonine | 0.06 g | |
| Isoleucine | 0.05 g | |
| Leucine | 0.07 g | |
| Lysine | 0.08 g | |
| Methionine | 0.02 g | |
| Cystine | 0.02 g | |
| Phenylalanine | 0.08 g | |
| Tyrosine | 0.03 g | |
| Valine | 0.06 g | |
| Histidine | 0.03 g | |
| Fat | 8.5 g | |
| Monounsaturated | 5.9 g | |
| Polyunsaturated | 0.99 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0.92 g | |
| Saturated | 1.2 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 0 mg | |
| Calcium | 40.8 mg | 4% |
| Copper | 0.13 mg | 14% |
| Iron | 1.2 mg | 7% |
| Magnesium | 30.5 mg | 10% |
| Manganese | 0.26 mg | 14% |
| Phosphorus | 60 mg | 9% |
| Potassium | 478 mg | 10% |
| Selenium | 0.37 µg | 1% |
| Sodium | 322 mg | |
| Zinc | 0.48 mg | 6% |
| Thiamin (vitamin B1) | 0.09 mg | 8% |
| Riboflavin (vitamin B2) | 0.07 mg | 6% |
| Niacin (vitamin B3) | 0.93 mg | 7% |
| Pantothenic acid (vitamin B5) | 0.38 mg | 8% |
| Pyridoxine (vitamin B6) | 0.21 mg | 16% |
| Folate (vitamin B9) | 36.6 µg | 9% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 15.5 mg | 4% |
| Vitamin A | 72.6 µg | 10% |
| Vitamin C | 51.3 mg | 68% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 1.9 mg | 13% |
| Vitamin K | 110 µg | 122% |
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.
Plan weeks of recipes like this on SustainBite: meals that meet each person's vitamin and mineral needs, for a family too, with one grocery list. Free.