Estimated Nutrition (whole recipe, rough)
Counts 14 of 16 ingredients — the other 2 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 |
| Sugar | 1 tbsp (12.5g) granulated | 49 |
| Bell Pepper | 1 medium (119g) | 31 |
| Wine | 2 tbsp cooking wine (30ml) | 25 |
| Tomato | 1 medium (123g) | 22 |
| Cucumber | 1/2 cup sliced (52g) | 16 |
| Lemon | juice of 1 lemon (48ml) | 12 |
| Chili | 1 tsp (2.7g) | 8 |
| Clove | 1 tsp ground (2g) | 7 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Vinegar | 1 tbsp (15ml) distilled | 3 |
| Parsley | 1 tbsp chopped fresh (3.8g) | 1 |
| Salt | 1 tsp (6g) | 0 |
| Sunflower Oil | 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 red pepper
- 1 green pepper
- 1 long, fat and straight cucumber, unpeeled
- 4 large firm but ripe tomatoes
- 3 tablespoons sunflower oil
- 1 tablespoon fruity olive oil
- 1 tablespoon wine vinegar
- 1 tablespoon lemon juice
- 1 fat clove of garlic, peeled and crushed
- 1 level teaspoon salt
- 10 grinds of black pepper
- 1 teaspoon superfine (caster) sugar
- 1 tablespoon finely snipped fresh mint or 1 teaspoon dried
- 2 tablespoons chopped parsley
Directions
Halve and deseed the peppers and remove the white pith. Cut each
of the vegetables into even 3/4-inch cubes or squares, then put
the tomatoes and peppers into separate bowls, cover and refrigerate.
Put the cucumber cubes into a salad spinner or sieve, sprinkle with
1 teaspoon of coarse salt and leave for 30 minutes, then spin or
drain and refrigerate.
In a screw-top jar, shake together until thickened all the dressing
ingredients, except the fresh herbs. Add the dried mint (if used)
then leave for several to mature in flavour.
Put the cucumber, pepper and tomato cubes into a large bowl, then
stir in the chopped parsley and mint, together with the dressing,
and mix well, using 2 spoons. Arrange the salad in a fairly shallow
Serve cool but not chilled.
Category:Zambian Recipes
Category:Zambian Salads