Recipes · Afghan · Salads
Afghan Salad
One serving has 51 kcal and 2 g protein, and at least a fifth of a woman's daily need of vitamin C (47%) and vitamin K (46%). Ready in 15 minutes.
- Preparation: 15 min
- Makes: 1 serving (251 g)
- Difficulty: Easy
- Diets: Vegan, Gluten-free, Dairy-free, Low carb
Ingredients
- 100 g Tomatoes, raw
- 100 g Cucumber, raw
- 30 g Onions, red, raw
- 5 g Cilantro, fresh
- 10 g Lime juice
- 1 g Salt
- 0.2 g Black pepper
- 5 g Chili peppers, green, raw
Method
- Dice the tomatoes and cucumber, and thinly slice the red onion.
- Toss the tomato, cucumber, onion, chili and cilantro together in a bowl.
- Dress with the lime juice, salt and black pepper just before serving.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 51.2 kcal | 2% |
| Carbohydrates | 11.9 g | |
| Water | 235 mL | |
| Fiber | 2.5 g | 9% |
| Protein | 2.1 g | 4% |
| Tryptophan | 0.02 g | |
| Threonine | 0.06 g | |
| Isoleucine | 0.05 g | |
| Leucine | 0.07 g | |
| Lysine | 0.07 g | |
| Methionine | 0.01 g | |
| Cystine | 0.02 g | |
| Phenylalanine | 0.06 g | |
| Tyrosine | 0.03 g | |
| Valine | 0.05 g | |
| Histidine | 0.03 g | |
| Fat | 0.39 g | |
| Monounsaturated | 0.06 g | |
| Polyunsaturated | 0.13 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0.12 g | |
| Saturated | 0.08 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 0 mg | |
| Calcium | 39.7 mg | 4% |
| Copper | 0.14 mg | 16% |
| Iron | 0.79 mg | 4% |
| Magnesium | 30.7 mg | 10% |
| Manganese | 0.29 mg | 16% |
| Phosphorus | 63.1 mg | 9% |
| Potassium | 485 mg | 10% |
| Selenium | 0.54 µg | 1% |
| Sodium | 399 mg | |
| Zinc | 0.47 mg | 6% |
| Thiamin (vitamin B1) | 0.09 mg | 8% |
| Riboflavin (vitamin B2) | 0.07 mg | 6% |
| Niacin (vitamin B3) | 0.85 mg | 6% |
| Pantothenic acid (vitamin B5) | 0.43 mg | 9% |
| Pyridoxine (vitamin B6) | 0.18 mg | 14% |
| Folate (vitamin B9) | 33 µg | 8% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 16.3 mg | 4% |
| Vitamin A | 67 µg | 10% |
| Vitamin C | 35.2 mg | 47% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 0.76 mg | 5% |
| Vitamin K | 41 µg | 46% |
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.