Estimated Nutrition (whole recipe, rough)
Counts 14 of 15 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 14 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Olive Oil | 1 tbsp (14g) | 119 |
| Onion | 1 medium (110g) | 44 |
| Bell Pepper | 1 medium (119g) | 31 |
| Carrot | 1 medium (61g) | 25 |
| Tomato | 1 medium (123g) | 22 |
| Cucumber | 1/2 cup sliced (52g) | 16 |
| Clove | 1 tsp ground (2g) | 7 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Lettuce | 1 cup shredded (36g) | 5 |
| Olive | 1 large (4g) | 4 |
| Garlic | 1 clove (3g) | 4 |
| Vinegar | 1 tbsp (15ml) distilled | 3 |
| Mustard | 1 tsp (5g) yellow | 3 |
| Salt | 1 tsp (6g) | 0 |
| Capsicum | 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
- =
- 3 medium Tomatoes
- 2 medium Cucumbers
- 2 Carrots
- 1/2 cup of Pitted Olives
- 1 medium White Onion (peeled & thinly sliced)
- 1 small Lettuce
- 1 Green Bell Pepper (capsicum)
- 1 Red Bell Pepper (capsicum)
- For Dressing:
- 2 tbsp. of White Vinegar
- 1/4 tsp. of Salt
- Black Peppers (freshly grounded)
- 1/2 tsp. of Dijon Mustard
- 1 small clove of Garlic (Lasan) (peeled & minced)
- 1/4 cup (60 ml) of Extra Virgin Olive Oil
- =
Directions
Wash all the vegetables well. Peel the carrots and cucumbers. Cut cucumbers and carrots in half lengthwise. Cut halves diagonally into 1/2-inch-wide pieces. Cut tomatoes into wedges. Cut the bell pepper in half remove seeds and cut into 1 inch strips. Break lettuce into large pieces. Place the vinegar, salt, pepper, mustard, and garlic in a medium-size bowl and whisk together until blended. Slowly add the olive oil, whisking constantly, until the dressing is emulsified. Place the salad in a large bowl, pour the dressing over and toss well until they are coated with the dressing. Season with pepper and serve immediately.