Tomato and Cucumber Salad

This recipe makes a tangy and refreshing tomato and cucumber salad loaded with vitamins and minerals and very low in calories and fat. It’s the perfect, healthy addition to your favourite meal and suitable for individuals who follow cholesterol lowering, lactose and gluten free and Mediterranean diets. Dressed with lemon juice and coriander for extra zing.

• Ingredients
• Method
• Nutitional Content

 

Ingredients:

Number of servings: 2 side salads

• 1 large Lebanese cucumber, diced into small cubes
• 1 medium tomato, diced into small cubes
• 1 small green capsicum, diced into small cubes
• 1 small red onion, finely diced
• Juice of 1 lemon
• ½ teaspoon salt
• 25 grams fresh coriander, chopped finely

 

Cooking methods

1. Cut all the salad vegetables into small cubes and combine in a large bowl;
2. Sprinkle with salt and chopped coriander;
3. Pour over lemon juice and mix;
4. Chill to serve.

 
Preparation time: 15 minutes
Cooking time: No cooking
Difficulty rating: Easy
 
Tips:

• Add this salad to fresh mixed green leaves for a tangy meal, with loads of vitamins and minerals to keep your body healthy;
• Serve on a salad platter with cucumber, yoghurt and mint salad and eggplant dip;
• Serve with crusty whole grain bread for a healthy lunch with lots of fibre. Fibre is an important micronutrient used by the gastrointestinal system to digest food.

 

Nutritional content:

Nutritional analysis per serve:

Energy	197.38 kJ 47.17 cal
Protein	2.36 g
Total fat	0.36 g
Saturated fat	0.01 g
Carbohydrates	7.16 g
Total sugars	6.96 g
Fibre	2.96 g
Sodium	501.25 mg
Cholesterol	0 mg
Potassium	382.54 Mg

 

More Information

For more information on nutrition, including information on types and composition of food, nutrition and people, conditions related to nutrition, and diets and recipes, as well as some useful videos and tools, see Nutrition.

 

For more information on vegetarian diets, see Vegetarian Diets.