5.0 from 12 votes
Israeli chopped salad for one
Treat yourself right and make a fresh Israeli chopped salad of finely cut veggies, seeds and tahini dressing that will fill your stomach and replenish your lost energy. It's vegan, healthy, and filling, and can be made for one, or multiplied to feed 10. Omit any ingredients you don't have, or add others, like lettuce or bell pepper - just don't make this into a production! This salad is meant to be quick and easy.
Prep Time
15 mins
Total Time
15 mins
Servings: 1
Calories: 272 kcal
Course:
Salad
Cuisine:
Middle Eastern , Israeli
Ingredients
- 1 medium-sized cucumber
- ¼ red or white onion
- 1 to mato in winter, please use a handful of cherry tomatoes
- 1 tablespoon sunflower seeds
- ½ tablespoon hemp seeds
- 1 teaspoon za'atar herb mixture
- 1 tablespoon finely sliced parsley or mint
- 1 tablespoon raw tahini
- 1 tablespoon tahini oil if your tahini isn't really separated, just scoop out two tbsps of tahini and oil
- 2 tablespoon water
- 1 tablespoon lemon juice
- ½ teaspoon salt
Instructions
- Toast sunflower seeds. Set aside
- Finely chop cucumbers, onion and tomatoes (ensure all of your pieces are really small and uniform; this is the magic of this salad). Ladle into a bowl, and toss to mix.
- Sprinkle toasted sunflower seeds, hemp seeds, za'atar mixture and mint (or parsley) on the salad.
- In a jar, mix raw tahini, tahini oil and water (you may need to use a blender, depending on how soft your tahini is). Drizzle tahini on salad.
- Finely, squeeze lemon juice and sprinkle salt on salad. Toss to combine, taste, and add more salt or lemon, as needed.
- Serve with some warm pita, crusty bread, or your choice of protein.
Cup of Yum
Notes
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Nutrition Information
Calories
272kcal
(14%)
Carbohydrates
25g
(8%)
Protein
11g
(22%)
Fat
17g
(26%)
Saturated Fat
2g
(10%)
Polyunsaturated Fat
9g
Monounsaturated Fat
5g
Sodium
1184mg
(49%)
Potassium
922mg
(26%)
Fiber
5g
(20%)
Sugar
10g
(20%)
Vitamin A
1395IU
(28%)
Vitamin C
34mg
(38%)
Calcium
109mg
(11%)
Iron
3mg
(17%)
Nutrition Facts
Serving: 1Serving
Amount Per Serving
Calories 272
% Daily Value*
| Calories | 272kcal | 14% |
| Carbohydrates | 25g | 8% |
| Protein | 11g | 22% |
| Fat | 17g | 26% |
| Saturated Fat | 2g | 10% |
| Polyunsaturated Fat | 9g | 53% |
| Monounsaturated Fat | 5g | 25% |
| Sodium | 1184mg | 49% |
| Potassium | 922mg | 20% |
| Fiber | 5g | 20% |
| Sugar | 10g | 20% |
| Vitamin A | 1395IU | 28% |
| Vitamin C | 34mg | 38% |
| Calcium | 109mg | 11% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.