Indian · side
Kachumber Salad
Video by FoodFood on YouTube · Open on YouTube
- Vegan
- Gluten-free ingredients
- Nut-free
Contains: none of the common allergens in the listed ingredients. Check labels on stock, sauces and spice mixes.
Six raw vegetables dressed with tamarind instead of oil: about 60 kcal a serve, rich in vitamin C and a source of vitamins A and K, with only a teaspoon of sugar in the whole bowl.
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Ingredients 13
Method
Tap a time to watch that step in the video.
- Strain the tamarind water into a large bowl and stir in the sugar and red chilli powder. 0:48
- Cut the cucumbers, radish and carrot into thin strips and add them to the bowl. 1:58
- Finely slice the onions, deseed the tomato and cut it into thin strips, and cut the capsicum into thin strips. Add them all. 2:40
- Add the diagonally sliced green chilli, the chopped coriander and salt, mix well and transfer to a serving bowl. 3:19
Tip. Serves 6 as a side (our estimate). Toss just before serving so the vegetables stay crunchy. Lemon juice can stand in for the tamarind water.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 6
Where the energy comes from one serve
- Net carbs 79%
- Protein 14%
- Fat 7%
For comparison, low-carb eating usually gets under 26% of its energy from carbs, and ketogenic eating under 10%. Why this is here
Vitamins & minerals % of a day, one serve · tap for more
Vitamin C High42%
38 mg a serve, mostly from green capsicum (53%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Vitamin K Source17%
20 µg a serve, mostly from cucumbers (54%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Vitamin A Source15%
132 µg a serve, mostly from carrot (74%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Vitamin B6 Source12%
0.2 mg a serve, mostly from onions (29%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Show the other 11
Potassium9%
410 mg a serve. Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Folate8%
33 µg a serve, mostly from onions (29%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Magnesium7%
29 mg a serve, mostly from cucumbers (30%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Iron5%
0.8 mg a serve. Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Zinc4%
0.4 mg a serve, mostly from cucumbers (31%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Vitamin E4%
0.5 mg a serve, mostly from red chilli powder (31%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Calcium3%
44 mg a serve, mostly from onions (26%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Selenium1%
0.8 µg a serve, mostly from onions (32%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Omega-31%
0 g a serve, mostly from white radish (78%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Vitamin D0%
0 µg a serve. Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Vitamin B120%
0 µg a serve. Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by FoodFood; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.