Discover the refreshing taste of Kachumbari, a vibrant tomato and onion salad that's perfect for any meal. This simple yet flavorful dish often includes avocado and a blend of spices for added depth. Ideal as a side or a light meal, Kachumbari is a versatile recipe that can be customized to suit your taste preferences. Learn how to make this healthy and delicious salad with our easy-to-follow recipe.
Ingredients:
- 3 ripe tomatoes, diced
- 1 large onion, finely chopped
- 1 ripe avocado, diced (optional)
- 1 cucumber, peeled and diced (optional)
- 1 green chili, finely chopped (optional for heat)
- 2 tablespoons fresh cilantro or parsley, chopped
- Juice of 1 lemon or lime
- Salt and black pepper, to taste
- 1/2 teaspoon ground cumin (optional)
- 1/2 teaspoon paprika or chili powder (optional)
Instructions:
- In a large bowl, combine the diced tomatoes, chopped onion, and avocado if using. Add cucumber and green chili if desired.
- Sprinkle with fresh cilantro or parsley.
- Drizzle with lemon or lime juice and season with salt and black pepper.
- If using, add ground cumin and paprika or chili powder for extra flavor.
- Toss everything together gently to combine.
- Let the salad sit for 10-15 minutes to allow the flavors to meld.
- Serve chilled or at room temperature.
Enjoy your Kachumbari as a refreshing side dish or a light meal!
Nutritional Values
Ripe Tomatoes (3 tomatoes)
- About 22 calories
- 0.2 grams of fat
- 4.8 grams of carbohydrates
- 1.1 grams of protein
Benefits: Rich in vitamins A and C, antioxidants like lycopene, and dietary fiber. Supports heart health and boosts the immune system.
Large Onion (1 onion)
- About 44 calories
- 0.1 grams of fat
- 10 grams of carbohydrates
- 1 gram of protein
Benefits: Provides antioxidants, vitamins, and minerals. Supports immune health, has anti-inflammatory properties, and may help reduce the risk of heart disease.
Ripe Avocado (1 avocado, optional)
- About 320 calories
- 29 grams of fat (mostly monounsaturated)
- 17 grams of carbohydrates
- 4 grams of protein
Benefits: Rich in healthy fats, vitamins E, C, and B6, and potassium. Supports heart health, improves digestion, and provides a creamy texture.
Cucumber (1 cucumber, peeled and diced, optional)
- About 16 calories
- 0.2 grams of fat
- 4 grams of carbohydrates
- 0.7 grams of protein
Benefits: Low in calories and high in water content. Provides hydration and vitamin K. Supports digestion and has anti-inflammatory properties.
Green Chili (1 chili, optional)
- About 18 calories
- 0.3 grams of fat
- 4 grams of carbohydrates
- 0.7 grams of protein
Benefits: Contains capsaicin, which can boost metabolism and provide pain relief. Adds spiciness and flavor.
Fresh Cilantro or Parsley (2 tablespoons)
- About 1 calorie
- 0 grams of fat
- 0.2 grams of carbohydrates
- 0.1 grams of protein
Benefits: Provides vitamins A, C, and K. Offers antioxidant and anti-inflammatory benefits and enhances flavor.
Juice of 1 Lemon or Lime
- About 12 calories
- 0.1 grams of fat
- 4 grams of carbohydrates
- 0.1 grams of protein
Benefits: Rich in vitamin C and antioxidants. Supports the immune system and adds a tangy flavor.
Salt (to taste)
- About 0 calories
- 0 grams of fat
- 0 grams of carbohydrates
- 0 grams of protein
Benefits: Enhances flavor. Use in moderation to manage sodium intake.
Black Pepper (to taste)
- About 6 calories
- 0.1 grams of fat
- 1.5 grams of carbohydrates
- 0.2 grams of protein
Benefits: Contains piperine, which can aid digestion and improve nutrient absorption. Adds flavor and has anti-inflammatory properties.
Ground Cumin (1/2 teaspoon, optional)
- About 8 calories
- 0.4 grams of fat
- 1 gram of carbohydrates
- 0.4 grams of protein
Benefits: Provides antioxidants and has digestive benefits. Adds a warm, earthy flavor.
Paprika or Chili Powder (1/2 teaspoon, optional)
- About 6 calories
- 0.3 grams of fat
- 1 gram of carbohydrates
- 0.3 grams of protein
Benefits: Contains antioxidants and can boost metabolism. Adds color and flavor.
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