Mediterranean Diet Kachumbari
Experience the vibrant flavors of the Mediterranean with this nutritious twist on Kachumbari—a classic East African salad. The Mediterranean Diet Kachumbari combines crisp cucumber, juicy tomatoes, and tangy red onion with the creaminess of avocado and the zesty brightness of fresh lemon juice. Packed with fresh parsley and cilantro, this salad is a celebration of healthful ingredients, brought together with a drizzle of extra virgin olive oil and a pinch of salt and pepper for perfectly balanced flavor. Ready in just 15 minutes and requiring no cooking, this refreshing dish is perfect as a side or a light main course. Whether you're embracing the Mediterranean diet or just looking for an easy, wholesome recipe, this Kachumbari will delight your taste buds with every bite.
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Recipe Information
Ingredients
- 1 medium red onion
- 4 medium tomatoes
- 1 large cucumber
- 0.5 cup fresh parsley
- 0.5 cup fresh cilantro
- 1 large avocado
- 1 large lemon
- 2 tablespoons extra virgin olive oil
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
Instructions
Peel the red onion and slice it thinly into rounds or half-moons. Place the slices in a bowl of cold water for 5 minutes to reduce their pungency, then drain and set aside.
Dice the tomatoes into small, bite-sized pieces and place them in a large mixing bowl.
Peel the cucumber, cut it lengthwise, and remove the seeds with a spoon. Dice the cucumber into small pieces similar in size to the tomatoes, adding them to the bowl.
Chop the fresh parsley and cilantro finely, discarding any thick stems. Add them to the bowl with the tomatoes and cucumber.
Cut the avocado in half, remove the pit, and dice the flesh. Add the avocado to the salad mixture.
Juice the lemon and drizzle the juice over the salad ingredients in the bowl.
Add the extra virgin olive oil, salt, and black pepper to the bowl, and gently toss all the ingredients together until they are well combined.
Taste and adjust seasoning if necessary. Serve immediately as a side dish or a light main course.
Nutrition Facts
Calories |
806 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 60.1 g | 77% | |
| Saturated Fat | 8.6 g | 43% | |
| Polyunsaturated Fat | 4.2 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1250 mg | 54% | |
| Total Carbohydrate | 72.5 g | 26% | |
| Dietary Fiber | 26.7 g | 95% | |
| Total Sugars | 28.5 g | ||
| Protein | 14.0 g | 28% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 236 mg | 18% | |
| Iron | 5.9 mg | 33% | |
| Potassium | 3253 mg | 69% | |
*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.
