Recipes · Tunisian · Salads
Mechouia Salad
One serving has 300 kcal and 10 g protein, and at least a fifth of a woman's daily need of vitamin C (365%), pyridoxine (66%), vitamin A (53%), choline (40%), vitamin E (40%) and riboflavin (37%). Ready in 25 minutes.
- Preparation: 15 min
- Cooking: 10 min
- Makes: 1 serving (418 g)
- Difficulty: Easy
- Diets: Vegetarian, Gluten-free, Dairy-free
- Contains: egg
Ingredients
- 150 g Bell pepper, red, raw
- 80 g Bell pepper, green, raw
- 100 g Tomatoes, raw
- 6 g Garlic, raw
- 15 g Olive oil
- 0.5 g Caraway seeds
- 5 g Lemon juice
- 1 g Salt
- 50 g Eggs, whole, raw
- 10 g Olives, black
Method
- Grill or char the bell peppers and tomatoes directly over a flame or under a hot broiler, turning, until the skins blacken all over.
- Put them in a covered bowl for 10 minutes to steam, then peel off the skins and deseed the peppers.
- Finely chop the peppers and tomatoes together with the garlic (or pound in a mortar) until you get a chunky, well-mixed salad.
- Stir in the olive oil, caraway seeds, lemon juice and salt.
- Spread onto a plate and top with halved hard-boiled egg and black olives (canned tuna is a classic addition too, if you'd like a heartier, non-vegetarian version).
- Serve at room temperature with bread, as a starter or side.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 300 kcal | 14% |
| Carbohydrates | 20.2 g | |
| Water | 362 mL | |
| Fiber | 6.2 g | 21% |
| Protein | 9.9 g | 21% |
| Tryptophan | 0.12 g | |
| Threonine | 0.41 g | |
| Isoleucine | 0.42 g | |
| Leucine | 0.68 g | |
| Lysine | 0.59 g | |
| Methionine | 0.22 g | |
| Cystine | 0.19 g | |
| Phenylalanine | 0.53 g | |
| Tyrosine | 0.3 g | |
| Valine | 0.55 g | |
| Histidine | 0.21 g | |
| Fat | 21.8 g | |
| Monounsaturated | 13.6 g | |
| Polyunsaturated | 3 g | |
| Docosahexaenoic Acid (DHA) | 0.03 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 2.6 g | |
| Saturated | 4 g | |
| Trans-Fats | 0.02 g | |
| Cholesterol | 186 mg | |
| Calcium | 80.3 mg | 8% |
| Copper | 0.22 mg | 24% |
| Iron | 3 mg | 16% |
| Magnesium | 46.5 mg | 15% |
| Manganese | 0.5 mg | 28% |
| Phosphorus | 191 mg | 27% |
| Potassium | 799 mg | 17% |
| Selenium | 16.5 µg | 30% |
| Sodium | 547 mg | |
| Zinc | 1.4 mg | 18% |
| Thiamin (vitamin B1) | 0.2 mg | 18% |
| Riboflavin (vitamin B2) | 0.41 mg | 37% |
| Niacin (vitamin B3) | 2.5 mg | 18% |
| Pantothenic acid (vitamin B5) | 1.4 mg | 29% |
| Pyridoxine (vitamin B6) | 0.86 mg | 66% |
| Folate (vitamin B9) | 117 µg | 29% |
| Cobalamin (vitamin B12) | 0.45 µg | 19% |
| Choline | 169 mg | 40% |
| Vitamin A | 374 µg | 53% |
| Vitamin C | 274 mg | 365% |
| Vitamin D (D2 + D3) | 41 IU | 7% |
| Vitamin E | 6.1 mg | 40% |
| Vitamin K | 30.6 µg | 34% |
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
0.4 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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