Mediterranean Diet Israeli Salad
Dive into the vibrant flavors of the Mediterranean with our fresh and zesty Mediterranean Diet Israeli Salad! This wholesome dish combines crisp, diced tomatoes, cucumbers, red bell pepper, and red onion with the aromatic pop of fresh parsley and mint, all brought together by a tangy lemon and extra virgin olive oil dressing. Quick to prepare in just 20 minutes, this salad is a nutrient-packed side dish perfect for pairing with grilled meats, falafel, or simply enjoyed on its own. With its refreshing texture and bold, herbaceous flavors, this Israeli salad is a quintessential addition to any Mediterranean-inspired meal, offering a healthy dose of vitamins and antioxidants with every bite. Ideal for summer gatherings or as a light, guilt-free snack, this recipe is a must-try for fans of clean, plant-based eating.
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Recipe Information
Ingredients
- 4 medium fresh tomatoes
- 1 large cucumber
- 1 medium red bell pepper
- 0.5 red onion
- 0.5 cup fresh parsley
- 0.25 cup fresh mint leaves
- 1 large lemon
- 3 tablespoons extra virgin olive oil
- 1 teaspoon salt
- 0.5 teaspoon black pepper
Instructions
Step 1: Begin by washing and drying all the fresh vegetables and herbs thoroughly to remove any dirt.
Step 2: Dice the tomatoes into small, even pieces, and place them in a large salad bowl.
Step 3: Peel the cucumber if desired, and dice it into small cubes similar to the size of the tomatoes. Add the cucumber to the bowl.
Step 4: Remove the seeds from the red bell pepper, dice it finely, and add it to the salad mix.
Step 5: Finely chop half of a red onion and carefully incorporate it with the other vegetables in the bowl.
Step 6: Roughly chop the fresh parsley and mint leaves and mix them into the salad for an aromatic flavor.
Step 7: Roll the lemon on a hard surface to maximize juice extraction, cut it in half, and squeeze its juice into a small bowl, discarding any seeds.
Step 8: In the bowl with lemon juice, whisk in the extra virgin olive oil, salt, and ground black pepper until dressing is well combined and emulsified.
Step 9: Pour the dressing over the salad and mix thoroughly using salad tongs or two spoons.
Step 10: Taste the salad and adjust seasonings if necessary, then refrigerate for at least 10 minutes before serving to enhance the flavors.
Step 11: Serve chilled as a refreshing side dish with your favorite Mediterranean entrees.
Nutrition Facts
Calories |
650 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 44.9 g | 58% | |
| Saturated Fat | 6.4 g | 32% | |
| Polyunsaturated Fat | 0.2 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2425 mg | 105% | |
| Total Carbohydrate | 66.0 g | 24% | |
| Dietary Fiber | 20.0 g | 71% | |
| Total Sugars | 32.3 g | ||
| Protein | 14.0 g | 28% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 390 mg | 30% | |
| Iron | 10.8 mg | 60% | |
| Potassium | 2878 mg | 61% | |
*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.
