Persian · side

Shirazi Salad

Shirazi Salad — from The Mediterranean Dish's cooking video Watch how it’s made · 8:07

Video by The Mediterranean Dish on YouTube · Open on YouTube

15 minServes 4130 kcal a serve
  • Keto (7.1 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 no-cook salad of cucumber, tomato and fresh herbs dressed with lime and olive oil rather than a sweetened dressing: about 130 kcal a serve, high in vitamin C and vitamin K.

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Ingredients 13

Method

Tap a time to watch that step in the video.

  1. Halve the cucumber lengthways, scrape out the seeds if watery, cut into thin strips and then into tiny dice. Put in a large bowl. 0:41
  2. Quarter the tomatoes, remove the seeds, and dice the flesh just as small. Add to the bowl with the finely chopped onion and pepper. 2:04
  3. Chop the mint finely along with the parsley, cilantro and dill and add them in; mint is the herb that should lead. 4:18
  4. Season from above with salt, pepper and sumac, then add the lime juice and olive oil. Toss gently and serve straight away alongside kebabs, fish or rice. 5:18

Tip. Persian cucumbers need no peeling or seeding. For a softer salad, chill it 30–60 minutes; for crunch, dress it just before serving. Drain any liquid before refrigerating leftovers.

The method is a summary in our words — the video shows every step.

One serve gives you 1 of 4

Energy130 kcal540 kJ
Protein1.8 g4% of a day
Fibre2.2 g8% of a day
Carbohydrate9.3 g7.1 g net · 4 g sugars3% of a day
Fat11 g1.4 g saturated13% of a day
Sodium300 mg13% of a day

Where the energy comes from one serve

  • Net carbs 21%
  • Protein 5%
  • Fat 74%

Fits keto: 7.1 g net carbs a serve, with 74% of the energy from fat.

Vitamins & minerals % of a day, one serve · tap for more

Vitamin K High61%

73 µg a serve, mostly from fresh parsley (56%). 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 C High41%

37 mg a serve, mostly from green bell pepper (41%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.

Vitamin E Source14%

2 mg a serve, mostly from virgin olive oil (72%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.

Show the other 12
Vitamin B69%

0.2 mg a serve, mostly from green bell pepper (27%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.

Potassium8%

370 mg a serve, mostly from roma tomatoes (32%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.

Folate8%

31 µg a serve. Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.

Vitamin A7%

64 µg a serve, mostly from roma tomatoes (33%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.

Iron6%

1.2 mg a serve. Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.

Magnesium6%

27 mg a serve, mostly from english cucumber (37%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.

Omega-36%

0.1 g a serve, mostly from virgin olive oil (84%). 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.

Zinc4%

0.4 mg a serve, mostly from english cucumber (35%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.

Calcium3%

44 mg a serve, mostly from english cucumber (27%). 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 english cucumber (58%). 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 The Mediterranean Dish; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.