Turkish Tomato, Cucumber and Pepper Salad

Photo courtesy Foodland Ontario

For many people, vegetables are only on the menu at one meal a day – dinnertime. But in the Mediterranean, vegetables, fruit and fresh herbs are the foundation of meals all day long. In some countries in the region, this salad or a slight variation, makes a regular appearance, even at breakfast, on many a table.

Here’s a version, adapted from Foodland Ontario, to incorporate into your morning meal (or anytime of day!). It’s a delicious way to end the celebrations for International Mediterranean Diet Month. Obviously you can substitute your own local produce if you not from Ontario. Sumac is a ground spice, available in the spice section of large supermarkets or Middle Eastern stores.

Turkish Tomato, Cucumber and Pepper Salad

Serves 4 to 6

3 Ontario Greenhouse Mini Cucumbers, sliced into 1/2-inch (1 cm) pieces
2 Ontario Greenhouse Tomatoes, cut into bite-size pieces
1 Ontario Greenhouse Sweet Yellow Pepper, cut into bite-size pieces
1/4 cup (50 mL) chopped fresh Ontario Mint
2 tbsp (25 mL) chopped fresh Ontario Parsley
2 tbsp (25 mL) extra virgin olive oil
2 tsp (10 mL) fresh lemon juice
1/2 tsp (2 mL) salt
1/2 tsp (2 mL) ground sumac
Freshly ground black pepper

In large bowl, combine cucumbers, tomatoes and yellow pepper. Add mint, parsley, oil, lemon juice, salt, sumac and black pepper; toss to combine. Taste and add a little more lemon juice, if needed.

Nutrition information per serving:
• Calories: 65
• Protein: grams
• Fat: 4 grams
• Saturated fat: less than 1 gram
• Carbohydrate: 6 grams
• Dietary fibre: 2 grams
• Sodium: 200 milligrams

Tags: , , , , ,

Categories: Recipes

Author:Rosie Schwartz

Rosie Schwartz is a Toronto-based consulting dietitian and writer.

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