Photo: Anna Pelzer
Estimated Nutrition (whole recipe, rough)
368
Calories
9g
Protein
16g
Fat
53g
Carbs
What these numbers assume — 14 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Olive Oil | 1 tbsp (14g) | 119 |
| Pita Bread | 1 slice (30g) white | 79 |
| Red Onion | 1 medium (110g) | 44 |
| Red Bell Pepper | 1 medium (119g) | 31 |
| Yellow Bell Pepper | 1 medium (119g) | 31 |
| Tomato | 1 medium (123g) | 22 |
| Cucumber | 1/2 cup sliced (52g) | 16 |
| Lemon | juice of 1 lemon (48ml) | 12 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Mint | 2 tbsp fresh (3g) | 2 |
| Parsley | 1 tbsp chopped fresh (3.8g) | 1 |
| Cilantro | 1 tbsp chopped fresh (1g) | 1 |
| Salt | 1 tsp (6g) | 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 cup red bell peppers, sliced into strips
- 1 cup yellow bell peppers, sliced into strips
- 1 cup peeled cucumbers, thinly sliced
- 4 vine ripened tomatoes, cut into 1/4 inch wedges
- 1/2 cup red onions, thinly sliced
- 3 tbls finely chopped mint
- 3 tbls finely chopped parsley
- 3 tbls finely chopped cilantro
- 2 garlic cloves, crushed
- 2 tspn high quality olive oil
- 2 tbls lemon juice
- salt
- freshly ground black pepper
- 2 pita breads, to serve
- =
Directions
1
Place the bell peppers, cucumbers, tomatoes, scallions, mint, parsley and cilantro in a large bowl.
2
In a seperate bowl combine the garlic with the olive oil and lemon juice.
3
Season to taste with salt and freshly ground black pepper.
4
Pour the dressing over the salad and toss lightly to mix.
5
Toast the pita breads in a toaster until crisp and serve along side (or crumbled on top) of salad.
Recipe sourced from
fandom