Mediterranean Diet Kachumbari

Bright, fresh, and irresistibly simple, this Mediterranean Diet Kachumbari is a vibrant twist on the classic East African salad. Packed with crisp cucumbers, juicy tomatoes, creamy avocado, and aromatic herbs like parsley and cilantro, this no-cook recipe celebrates wholesome, nutrient-dense ingredients. A zesty drizzle of fresh lemon juice and extra virgin olive oil ties everything together, while thinly sliced and softened red onions add a subtle bite. Perfect for busy weeknights, this salad comes together in just 15 minutes and can be served as a refreshing side dish or a light main course. Gluten-free, vegan, and full of Mediterranean flavors, it’s a healthy, flavorful addition to any table.

Nutriscore Rating: 82/100

Prep Time:15 mins

Cook Time:0 mins

Total Time:15 mins

Servings: 4

Ingredients

• 1 medium red onion
• 4 medium tomatoes
• 1 large cucumber
• 0.5 cup fresh parsley
• 0.5 cup fresh cilantro
• 1 large avocado
• 1 large lemon
• 2 tablespoons extra virgin olive oil
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper

Directions

Step 1

Peel the red onion and slice it thinly into rounds or half-moons. Place the slices in a bowl of cold water for 5 minutes to reduce their pungency, then drain and set aside.

Step 2

Dice the tomatoes into small, bite-sized pieces and place them in a large mixing bowl.

Step 3

Peel the cucumber, cut it lengthwise, and remove the seeds with a spoon. Dice the cucumber into small pieces similar in size to the tomatoes, adding them to the bowl.

Step 4

Chop the fresh parsley and cilantro finely, discarding any thick stems. Add them to the bowl with the tomatoes and cucumber.

Step 5

Cut the avocado in half, remove the pit, and dice the flesh. Add the avocado to the salad mixture.

Step 6

Juice the lemon and drizzle the juice over the salad ingredients in the bowl.

Step 7

Add the extra virgin olive oil, salt, and black pepper to the bowl, and gently toss all the ingredients together until they are well combined.

Step 8

Taste and adjust seasoning if necessary. Serve immediately as a side dish or a light main course.

Nutrition Facts

Serving size	1363.6 grams (1363.6g)

Amount per serving	% Daily Value*
Calories	806

Total Fat 60.10g	77%
Saturated Fat 8.60g	43%
Polyunsaturated Fat 4.20g
Cholesterol 0mg	0%
Sodium 1250mg	54%
Total Carbohydrate 72.50g	26%
Dietary Fiber 26.70g	95%
Total Sugars 28.50g
Protein 14.00g	28%

Vitamin D 0IU	0%
Calcium 236mg	18%
Iron 6mg	33%
Potassium 3253mg	69%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 61.0%

Protein: 6.3%

Carbs: 32.7%