Israeli · side, snack
Matbucha (Slow-Cooked Tomato and Roasted Chilli Salad)
מטבוחה
Video by Heninthekitchen on YouTube, in Hebrew · Open on YouTube
- Keto (5.3 g net carbs a serve)
- Vegan
- Gluten-free ingredients
- Nut-free
Contains: none of the common allergens in the listed ingredients. Check labels on stock, sauces and spice mixes.
A ¼-cup serve has 5 g net carbs and only 1 g added sugar: tomatoes, garlic and roasted green chillies slow-cooked in oil, and a good source of vitamins C and E.
The printable card is ink-friendly, fits on one page and has a QR code back to this recipe.
Ingredients 8
Method
The cook speaks Hebrew; every step is written here in English. Tap a time to watch that step in the video. For subtitles, tap CC in the video, then Settings › Subtitles › Auto-translate › English.
- Char the hot peppers directly over a gas flame (or in a 200 °C oven) until the skins are black, then put them in a bowl, cover with cling film and leave to cool. 1:14
- Peel the tomatoes with a serrated peeler, or cut a cross in each, cover with boiling water for 5 minutes and slip off the skins. Dice them. 1:45
- Heat about 2 tbsp of the oil in a heavy medium pot over medium heat and fry the garlic for 30–60 seconds without letting it colour. 3:15
- Add the tomatoes. When they bubble, turn the heat to the lowest flame and cook about 1 hour, until almost all their liquid has evaporated. 3:57
- Peel and dice the peppers (seed them for less heat). Add them to the pot with the rest of the oil, the paprika, sugar, white pepper and salt, and cook on low for 1½–2 hours, stirring now and then, until thick like jam. 4:45
- Spoon into a sealed container and keep in the fridge for up to 2 weeks; serve cold or at room temperature. 6:40
Tip. Makes about 2 cups. Part of the Friday-night salads (salatim) in Israel, eaten with challah or pita; it also makes a quick shakshuka base. Use olive oil if you prefer.
The method is a summary in our words — the video shows every step.
One portion, ¼ cup (about 60 g), gives you 1 of 8
Where the energy comes from one serve
- Net carbs 14%
- Protein 4%
- Fat 82%
Fits keto: 5.3 g net carbs a serve, with 82% of the energy from fat.
Vitamins & minerals % of a day, one serve · tap for more
Omega-3 High77%
1.2 g a serve, mostly from oil (99%). 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 C High25%
22 mg a serve, mostly from tomatoes (77%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Vitamin E High23%
3.4 mg a serve, mostly from oil (69%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Vitamin K Source18%
21 µg a serve, mostly from tomatoes (47%). 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.
Show the other 11
Vitamin B69%
0.2 mg a serve, mostly from tomatoes (63%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Vitamin A8%
76 µg a serve, mostly from tomatoes (69%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Potassium7%
330 mg a serve, mostly from tomatoes (89%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Folate5%
20 µg a serve, mostly from tomatoes (93%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Magnesium4%
16 mg a serve, mostly from tomatoes (83%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Iron3%
0.6 mg a serve, mostly from tomatoes (61%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Zinc3%
0.3 mg a serve, mostly from tomatoes (79%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Calcium1%
19 mg a serve, mostly from tomatoes (66%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Selenium1%
0.4 µg a serve, mostly from garlic (79%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
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 Heninthekitchen; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.