Mechouia salad is a vibrant North African dish featuring grilled vegetables such as tomatoes, peppers, onions, and often eggplant. These vegetables are charred over an open flame to impart a smoky flavor, then chopped and seasoned with a mixture of olive oil, lemon juice, and spices like cumin and paprika. Originating from Tunisia, Mechouia salad is a staple of Maghrebi cuisine, renowned for its refreshing taste and versatility. Traditionally served as a side dish or appetizer, it has gained popularity worldwide for its simplicity and robust flavors, making it a beloved addition to any table.

Ingredients:

- 2 large tomatoes

- 2 bell peppers (red or green)

- 1 red onion

- 1 small eggplant (optional)

- 2 tablespoons olive oil

- Juice of 1 lemon

- Salt and pepper to taste

Method:

- Preheat grill to medium-high heat.

- Place whole tomatoes, peppers, onion, and eggplant (if using) directly on the grill grates.

- Grill vegetables, turning occasionally, until charred and softened, about 10-15 minutes.

- Remove vegetables from the grill and let cool slightly.

- Peel the skin off the peppers and eggplant (if using), then chop all the grilled vegetables into bite-sized pieces.

- In a large bowl, combine the chopped vegetables with olive oil, lemon juice, salt, and pepper. Adjust seasoning to taste.

- Serve Mechouia salad immediately as a side dish or appetizer, or refrigerate for later use. Enjoy!

Nutrition Value:

Tomatoes (2 large):

  - Calories: Approximately 44 kcal

  - Carbohydrates: Around 10 grams

  - Protein: Roughly 2 grams

  - Fat: Less than 1 gram

  - Sodium: Approximately 5 milligrams

  - Cholesterol: None

  - Vitamins: High in vitamin C, vitamin A, vitamin K, and potassium.

  - Minerals: Contains potassium, manganese, and folate.

Benefits: Tomatoes are rich in antioxidants like lycopene, which may help reduce the risk of certain diseases such as cancer and heart disease. They also support healthy skin and vision.

Bell Peppers (2, red or green):

  - Calories: Approximately 50 kcal

  - Carbohydrates: Around 12 grams

  - Protein: Roughly 2 grams

  - Fat: Less than 1 gram

  - Sodium: Approximately 4 milligrams

  - Cholesterol: None

  - Vitamins: High in vitamin C, vitamin A, vitamin B6, and vitamin K.

  - Minerals: Contains potassium and manganese.

Benefits: Bell peppers are low in calories and rich in antioxidants, particularly vitamin C, which supports immune function and skin health.

Red Onion (1):

  - Calories: Approximately 44 kcal

  - Carbohydrates: Around 10 grams

  - Protein: Roughly 1 gram

  - Fat: Less than 1 gram

  - Sodium: Approximately 4 milligrams

  - Cholesterol: None

  - Vitamins: Contains vitamin C, vitamin B6, and folate.

  - Minerals: Contains potassium and manganese.

Benefits: Red onions are a good source of antioxidants and sulfur compounds that may promote heart health and have anti-inflammatory properties.

Eggplant (1 small, optional):

  - Calories: Approximately 20 kcal

  - Carbohydrates: Around 5 grams

  - Protein: Roughly 1 gram

  - Fat: Less than 1 gram

  - Sodium: Approximately 1 milligram

  - Cholesterol: None

  - Vitamins: Contains vitamin C, vitamin K, and vitamin B6.

  - Minerals: Contains potassium and manganese.

Benefits: Eggplant is low in calories and provides dietary fiber, which aids digestion. It also contains compounds like nasunin, which have antioxidant properties.

Olive Oil (2 tablespoons):

  - Calories: Approximately 240 kcal

  - Carbohydrates: None

  - Protein: None

  - Fat: Approximately 28 grams

  - Sodium: Approximately 1 milligram

  - Cholesterol: None

  - Vitamins: Contains vitamin E and vitamin K.

  - Minerals: Contains small amounts of iron and calcium.

Benefits: Olive oil is a source of monounsaturated fats, which are associated with heart health. It also contains antioxidants and anti-inflammatory compounds.

Lemon Juice (Juice of 1 lemon):

  - Calories: Approximately 4 kcal

  - Carbohydrates: Around 1 gram

  - Protein: Less than 1 gram

  - Fat: Less than 1 gram

  - Sodium: Approximately 1 milligram

  - Cholesterol: None

  - Vitamins: High in vitamin C and vitamin B6.

  - Minerals: Contains small amounts of potassium and magnesium.

Benefits: Lemon juice is rich in vitamin C and may aid digestion. It also adds a tangy flavor to dishes without adding significant calories.

Salt and Pepper (to taste):

  - Calories: None

  - Carbohydrates: None

  - Protein: None

  - Fat: None

  - Sodium: Varies depending on the amount added.

  - Cholesterol: None

  - Vitamins: None

  - Minerals: Salt contains sodium, which is essential for fluid balance and nerve function in the body. However, excessive sodium intake may increase the risk of high blood pressure.

Benefits: Salt and pepper enhance the flavor of dishes, but moderation is key, especially for individuals watching their sodium intake.