Tomato and Cucumber Salad
Exceptional nutritional value
Russian salad of fresh tomatoes and cucumbers with sunflower oil.
This everyday Russian summer salad is sliced raw tomatoes and cucumbers with green onions and dill, seasoned with salt and black pepper and dressed with unrefined sunflower oil. A 150 g serving has about 95 kcal, most of it from the 8 g of oil, with 1.4 g fiber, 6 g carbohydrate and 380 mg sodium. Salt and dress it just before serving so the vegetables do not turn watery.
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 0.8g | 1.4% |
| Fat | 5.3g | 7.6% |
| Carbs | 3.8g | 1.3% |
| Simple Sugars | 1.33g | Estimate |
| Complex Carbs | 1.57g | Estimate |
| Fiber | 0.9g | 3.6% |
| Water | 89g | 3.6% |
| Calories | 62 | 2.8% |
Glycemic Index
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Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 0.56 | g | 2.8% |
| Monounsaturated | 1.02 | g | 4.1% |
| Polyunsaturated | 3.41 | g | 26.2% |
| Omega-3 | 1.023 | g | Estimate |
| Omega-6 | 2.387 | g | Estimate |
| Trans | 0 | g | 0.0% |
Antioxidants
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin C | 9.85 | mg |
| Vitamin E | 2.43 | mg |
| Selenium | 0.15 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 30.1 | mcg | 3.3% |
| vitamin B1 | 0.032 | mg | 2.7% |
| vitamin B2 | 0.029 | mg | 2.2% |
| vitamin B3 | 0.38 | mg | 2.4% |
| vitamin B6 | 0.061 | mg | 3.6% |
| vitamin B9 | 14.7 | mcg | 3.7% |
| vitamin B12 | 0 | mcg | 0.0% |
| vitamin C | 9.85 | mg | 10.9% |
| vitamin D | 0 (0 IU) | mcg | 0.0% |
| vitamin E | 2.43 | mg | 16.2% |
| vitamin K | 22.5 | mcg | 18.8% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 16.9 | mg | 1.7% |
| iron | 0.391 | mg | 2.2% |
| magnesium | 12.1 | mg | 3.0% |
| phosphorus | 23.7 | mg | 3.4% |
| potassium | 197 | mg | 7.6% |
| sodium | 251 | mg | 10.9% |
| zinc | 0.191 | mg | 1.7% |
| copper | 0.051 | mg | 5.7% |
| manganese | 0.116 | mg | 5.0% |
| selenium | 0.151 | mcg | 0.3% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 13 | mg | 1.9% | 73% |
| Isoleucine | 21 | mg | 1.5% | 63% |
| Leucine limiting | 28 | mg | 1.0% | 41% |
| Lysine | 31 | mg | 1.5% | 58% |
| Methionine | 12 | mg | 1.1% | 47% |
| Phenylalanine | 37 | mg | 2.1% | 81% |
| Threonine | 23 | mg | 2.2% | 83% |
| Tryptophan | 6 | mg | 2.1% | 82% |
| Valine | 21 | mg | 1.2% | 47% |
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Values per 100 g
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Recipe
See full recipeIngredients
- Tomatoes 3 medium (400 g)
- Cucumbers 2 medium (300 g)
- Green onions 4 stalks (30 g)
- Fresh dill 10 g
- Unrefined sunflower oil 3 tbsp
- Salt 0.75 tsp
- Ground black pepper to taste
Instructions
- 1
Wash the tomatoes and cucumbers and pat them dry.
- 2
Cut the tomatoes into wedges and the cucumbers into half-moons about 5 mm thick, and put them in a salad bowl.
- 3
Slice the green onions thinly and chop the dill.
- 4
Add the green onions and dill to the bowl.
- 5
Just before serving, season with the salt and black pepper and pour over the sunflower oil.
- 6
Toss gently and serve right away, before the vegetables release too much juice.