Tanzanian Pineapple Salad

Bright, refreshing, and bursting with tropical flavor, Tanzanian Pineapple Salad is a vibrant fusion of sweet, tangy, and savory elements that will elevate any table. This quick and easy 15-minute recipe features juicy chunks of fresh pineapple paired with crisp cucumber, crunchy red bell pepper, and a touch of zesty red onion, all tossed in a light lime-honey dressing with a hint of spice from optional chili flakes. Fresh cilantro adds an aromatic finish, making this salad the perfect complement to grilled meats, seafood, or as a stand-alone summertime delight. Ideal for picnics, barbecues, or light lunches, this colorful side dish offers a taste of East Africa with every bite.

Nutriscore Rating: 78/100

Prep Time:15 mins

Cook Time:0 mins

Total Time:15 mins

Servings: 4

Ingredients

• 2 cups pineapple (fresh, peeled and diced)
• 1 medium cucumber (diced)
• 1 medium red bell pepper (diced)
• 0.5 medium red onion (thinly sliced)
• 0.25 cup fresh cilantro (chopped)
• 1 large lime (juiced)
• 1 tablespoon honey
• 2 tablespoons olive oil
• 0.25 teaspoon salt
• 0.25 teaspoon black pepper
• 0.25 teaspoon optional chili flakes

Directions

Step 1

Prepare the fresh pineapple by peeling it, removing the core, and cutting it into small, bite-sized chunks. Measure out 2 cups and set aside.

Step 2

Wash and dice the cucumber and red bell pepper into similarly small, bite-sized pieces. Thinly slice half a red onion. Place all the chopped vegetables into a large mixing bowl.

Step 3

Finely chop 1/4 cup of fresh cilantro and add it to the bowl with the vegetables and pineapple.

Step 4

In a small bowl, prepare the dressing by whisking together the juice of 1 large lime, 1 tablespoon of honey, 2 tablespoons of olive oil, 1/4 teaspoon of salt, and 1/4 teaspoon of black pepper. For a spicy kick, you can also add 1/4 teaspoon of chili flakes (optional).

Step 5

Pour the dressing over the salad ingredients and toss everything gently to coat the pineapple, vegetables, and cilantro evenly.

Step 6

Taste and adjust the seasoning if necessary, adding a pinch more salt or lime juice to suit your preference.

Step 7

Transfer the salad to a serving dish or individual salad bowls. Serve immediately for the freshest flavor, or refrigerate for up to 1 hour to allow the flavors to meld together.

Nutrition Facts

Serving size	1050.1 grams (1050.1g)

Amount per serving	% Daily Value*
Calories	674

Total Fat 30.00g	38%
Saturated Fat 4.40g	22%
Polyunsaturated Fat 2.70g
Cholesterol 0mg	0%
Sodium 623mg	27%
Total Carbohydrate 106.60g	39%
Dietary Fiber 12.70g	45%
Total Sugars 76.50g
Protein 6.90g	14%

Vitamin D 0IU	0%
Calcium 151mg	12%
Iron 4mg	22%
Potassium 1421mg	30%

*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: 37.3%

Protein: 3.8%

Carbs: 58.9%