Chopped Cucumber Salad with Pomegranate, Feta and Mint
Pomegranates have a leathery peel on the outside and an inedible white membrane within that holds crunchy, ruby red seeds with a sweet-tart flavor. To remove the seeds, cut thin slices off the top and bottom of the pomegranate. Lightly score the skin lengthwise in 4 or 5 places. Submerge the pomegranate in a bowl of cold water and peel away the skin. Gently separate the fruit into sections, and extract the seeds from the white pith and membrane with your fingers. Discard the pieces of pith and membrane that float to the top and drain the seeds.
Estimated Nutrition (whole recipe, rough)
Counts 7 of 9 ingredients — the other 2 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 7 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Olive Oil | 1 tbsp (14g) | 119 |
| Feta Cheese | 1 oz (28g) cheddar | 113 |
| Pomegranate | 1/2 cup seeds (87g) | 72 |
| Cucumber | 1/2 cup sliced (52g) | 16 |
| Lemon | juice of 1 lemon (48ml) | 12 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Salt | 1 tsp (6g) | 0 |
| Seed | not in our table | 0 |
| Peppermint | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 1/4 cup fresh lemon juice
- 2 Tbs. olive oil
- 2 English cucumbers
- 1 cup pomegranate seeds (see note above)
- 1/3 cup coarsely torn fresh mint leaves
- Salt and freshly ground pepper, to taste
- 1 cup crumbled feta cheese