Healthy Recipes 101

The Heart of The Home Beats in The Kitchen

  • Recipe Index
  • Courses
    • Main Dishes
    • Side Dishes
    • Desserts
    • Appetizers & Snacks
    • Beverages
  • Method
    • Air Frying
    • Boiling
    • Broiling
    • Frying
    • Grilling
    • Oven Baked
    • One-Pan
  • About

Hot Tags

  • Juices
  • Chicken
  • Salmon Recipes
  • Air Fryer
  • Instant Pot
  • Salads
Fact-checked
Salads

Israeli Salad Recipe

  • Salads
  • Side Dishes
Prep Time 12 mins
Cook Time 3 mins
Servings 4 servings
Calories 89 kcal
Israeli Salad Recipe
Jump to Recipe
facebook pinterest twitter Print Recipe

Today’s Israeli salad recipe is surprisingly quick and easy to make. Spices are very popular in Middle Eastern cuisine, but the recipe we’re introducing today lets the vegetables shine on their own.

Israel’s signature salad is a mix of chopped cucumber, tomato, bell peppers, and onion, dressed with lemon juice and olive oil. It’s a light, fresh, and versatile side dish that can be a part of every meal. 

Is Israeli Salad Healthy?

This salad is an excellent healthy option.

Each serving contains only 110 calories – no surprise when a dish is made entirely with fruits and vegetables.

There are 1.1 grams of saturated fat, 297.6 mg of sodium, and zero cholesterol in the salad. We followed our healthy guidelines and made sure that they are all within limits.

The two main ingredients, cucumber and tomato, provide a lot of health benefits, thanks to an abundance of micronutrients, especially vitamins. These veggies are beneficial for the heart, skin, digestive health, and may also aid weight loss thanks to their fiber content and low calorie count.

Is Israeli Salad Healthy

Ingredients for Israeli Salad

The ingredients of the salad are diverse and colorful. When finely diced, these tiny bits of vegetables somewhat resemble multi-colored confetti.

1. For the Salad

  • Tomato

As the main ingredient, tomato provides a sweet and tangy flavor to this salad. Its soft texture and bright color is what makes the Israeli salad light and vibrant. Remember to choose ripe tomatoes to get the desired flavors for the salad.

  • Cucumber

Cucumber is crunchy and mild in flavor. It provides a nice counter to its co-star tomato.Keep the peel and seeds of the cucumbers to retain their nutrients.

  • Onion

An onion’s flavors are probably the most intense of the three main ingredients. It adds another layer of flavor and more colors to the appearance of the salad.

  • Bell Peppers

We chose two types of bell peppers for the salad to add more colors to the plate. Moreover, the flavors of red and yellow peppers are slightly different. Red bell pepper is sweet and fruity. While yellow is somewhat similar, it is milder.

ingredients

2. For the Dressing:

This dressing features some of the most prominent ingredients used in Middle Eastern cuisine.

  • Olive oil

As one of the cornerstones of Middle Eastern cuisine, olive oil is perfect for this salad. It is widely known as a healthy option for an oil-based salad dressing.

  • Lemon juice

Lemon lightens up this salad and provides acidity, a flavor that the main ingredients don’t have.

  • Salt

Salt helps draw out moisture from the vegetables, which protects the salad from turning mushy.

  • Herbs

Mint and parsley complement tomato and cucumber perfectly, adding another layer of refreshing flavor.

How to Prepare Ingredients

The first step for any salad that doesn’t involve cooked ingredients is washing the fruits and vegetables thoroughly for safety reasons.

How to Prepare Ingredients

One of the appealing features of this salad is its appearance. Every ingredient is finely diced, which makes the salad visually attractive. Dice the cucumbers, tomatoes, onions, and peppers. Make sure they are roughly the same size.

Lastly, we suggest straining the vegetables. No one likes a watery salad, and vegetables can release a lot of water. Strain for 15 minutes before mixing to prevent the salad from turning soggy.

How to Serve the Israeli Salad

This salad is very simple and can be served any way you like. 

It can be a standalone dish, but we recommend pairing it with some other food to make it more interesting.

This salad may go with tortilla chips as a snack if you’re hosting a house party.

It can also be a great addition to a cookout. Pairing this refreshing salad with heavy food like grilled meat or sausage provides a nice contrast.

The salad can be a topping for tacos, burgers, or toast. It can also go alongside eggs for breakfast.

How to Store Leftovers

This Israeli salad can last in the fridge for 4-5 days in an airtight container. The lemon juice used in this recipe can break down the vegetables, causing them to become watery and soggy. That can be one of the indicators that the salad has lost its quality.

We don’t recommend freezing Israeli salad because the vegetables may lose their crunch in the freezer.

How to Store Leftovers
Israeli Salad Recipe

How to Make Israeli Salad

PRINT RATE Share on Facebook Share on Twitter Share on Pinterest
Israeli salad recipe offers you a chance to try out one of Israel’s signature dishes: a light, fresh, and vibrant side dish.
Prep Time 12 mins
Cook Time 3 mins
Total Time 15 mins
Course Side Dish
Cuisine Middle East
Servings 4 servings
Calories 89kcal

Ingredients
 

  • 4 oz cucumber finely diced
  • 2 oz red onion finely diced
  • 2 oz red bell pepper finely diced
  • 2 oz yellow bell pepper finely diced
  • 6 oz tomato finely diced
  • 2 tbsp mint finely chopped
  • 2 tbsp parsley finely chopped
  • 1/2 tsp oregano
  • 1/2 tsp salt
  • 1/2 tsp pepper
  • 1 tbsp lemon juice
  • 2 tbsp olive oil

Instructions
 

  • Mix 4 oz cucumber, 2 oz red onion, 2 oz red bell pepper, 2 oz yellow bell pepper, 6 oz tomato, 2 tbsp mint, 2 tbsp parsley, 1/2 tsp oregano, 1/2 tsp salt, 1/2 tsp pepper, 1 tbsp lemon juice, and 2 tbsp olive oil.
    Step 1: Mix the salad ingredients
  • Serve and enjoy.
    Step 2: Serve and enjoy

Nutrition

Nutrition Facts
How to Make Israeli Salad
Amount Per Serving (1 serving)
Calories 89 Calories from Fat 63
% Daily Value*
Fat 7g11%
Saturated Fat 1g6%
Polyunsaturated Fat 1g
Monounsaturated Fat 5g
Sodium 296mg13%
Potassium 259mg7%
Carbohydrates 7g2%
Fiber 2g8%
Sugar 3g3%
Protein 1g2%
Vitamin A 1137IU23%
Vitamin C 57mg69%
Calcium 29mg3%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.
Homemade Israeli Salad Recipe
Bowtie Pasta Salad Recipe
Previous Recipe
Bowtie Pasta Salad Recipe
Deviled Egg Pasta Salad Recipe
Next Recipe
Deviled Egg Pasta Salad Recipe
Luna Regina

Luna Regina

facebook instagram pinterest youtube twitter linkedin
Luna is the founder and chief recipe developer of Healthy Recipes 101. Apart from cooking, she also loves reading, programming, exploring the outdoors, and collecting useless facts about everything.

Comments/ Reviews

Cancel reply
Israeli Salad Recipe
Israeli Salad Recipe
Recipe Rating




SaVanna Shoemaker MS, RDN, LD
Recipe developed by Luna Regina on August 4, 2022 Nutritionally reviewed by SaVanna Shoemaker MS, RDN, LD

Latest Recipes

Is Cauliflower Potato Salad Healthy

Salads
Cauliflower Potato Salad Recipe

Watercress Salad Recipe

Salads
Watercress Salad Recipe

Asparagus Salad Recipe

Salads
Asparagus Salad Recipe

Seaweed Salad Recipe

Salads
Seaweed Salad Recipe

Warm Potato Salad Recipe

Salads
Warm Potato Salad Recipe

Watermelon Cucumber Salad Recipe

Salads
Watermelon Cucumber Salad Recipe

Top Pinterest

Banana Papaya Smoothie Recipe

Smoothies
Banana Papaya Smoothie Recipe

Pumpkin Spice Smoothie Recipe

Smoothies
Pumpkin Spice Smoothie Recipe

Strawberry Papaya Smoothie Recipe

Smoothies
Strawberry Papaya Smoothie Recipe

Orange Creamsicle Smoothie Recipe

Smoothies
Orange Creamsicle Smoothie Recipe

Pineapple Carrot Juice Recipe

Carrot Juice
Pineapple Carrot Juice Recipe

Strawberry Carrot Juice Recipe

Carrot Juice
Strawberry Carrot Juice Recipe

AS SEEN ON
eatthis
parade
bustle
insider
buzzfeed
forbes
cnn
msn
Healthy Recipes 101
We do not offer medical, dietetic, or nutritional advice. Please seek consultation from a qualified health care professional prior to any decision to alter your current diet. Learn more See additional information.
  • Recipe Index
  • Course
  • Method
  • About
  • Cooking Challenge
  • Nutrition Guidelines
  • Recipe Development
  • Cooking Tips
  • Terms of Use
  • Privacy Policy
  • Contact

Follow Us

facebook instagram pinterest youtube twitter linkedin

Get our latest healthy recipes

Stay up-to-date with our latest RDN-approved recipes, kitchen tips, and healthy eating challenges.

Opt-out at any time by clicking the 'unsubscribe' link at the bottom of our email.

Visit our other Healthy101 sites:

Healthykitchen101
© 2021 Healthy Kitchen 101, LLC - All Rights Reserved
Return to Top