Heart-Healthy Kachumbari
Discover the vibrant flavors of Heart-Healthy Kachumbari, a refreshing twist on the classic East African salad that’s as nutritious as it is delicious. Featuring a colorful medley of diced Roma tomatoes, crisp English cucumber, creamy avocado, and thinly sliced red onion, this recipe is elevated with fresh cilantro and a zesty dressing made of lime juice and heart-friendly extra virgin olive oil. Ready in just 15 minutes without any cooking required, this wholesome dish is rich in healthy fats and packed with antioxidants, making it perfect for a light snack, a side dish to grilled proteins, or a topping for whole grains. With its combination of fresh ingredients and minimal prep time, this avocado-infused kachumbari is an excellent choice for anyone seeking a quick, flavorful, and heart-friendly option.
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Recipe Information
Ingredients
- 3 medium Roma tomatoes
- 1 medium Red onion
- 1 medium English cucumber
- 1 large Avocado
- 0.5 cup Fresh cilantro
- 2 tablespoons Fresh lime juice
- 1 tablespoon Extra virgin olive oil
- 0.25 teaspoon Freshly ground black pepper
Instructions
Start by preparing the vegetables. Dice the Roma tomatoes into small cubes and place them into a large mixing bowl.
Cut the red onion in half and slice it very thinly into half-moon slices. Add the onion slices to the bowl with the tomatoes.
Peel the English cucumber and cut it into small cubes similar in size to the tomatoes. Add the cucumber to the bowl.
Slice the avocado in half, remove the pit, and scoop out the flesh. Cut the avocado into small cubes and add to the bowl with the other vegetables.
Chop the fresh cilantro finely and add it to the mixing bowl.
In a small bowl, whisk together the fresh lime juice and extra virgin olive oil to create a simple dressing.
Pour the dressing over the chopped vegetables in the large mixing bowl.
Add freshly ground black pepper to taste. Gently toss all the ingredients together until well combined.
Taste the kachumbari and adjust the lime juice or pepper if necessary to suit your taste preferences.
Serve immediately for the freshest flavor. This salad can be enjoyed on its own or as a side dish with grilled proteins or whole grains.
Nutrition Facts
Calories |
578 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 44.0 g | 56% | |
| Saturated Fat | 6.3 g | 32% | |
| Polyunsaturated Fat | 3.6 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 39 mg | 2% | |
| Total Carbohydrate | 49.8 g | 18% | |
| Dietary Fiber | 20.1 g | 72% | |
| Total Sugars | 16.8 g | ||
| Protein | 9.1 g | 18% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 136 mg | 10% | |
| Iron | 3.2 mg | 18% | |
| Potassium | 2119 mg | 45% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
