Israeli salad A chopped salad packed with vibrant greens, chickpeas and fresh herbs in an oil-free lemon dressing. I make this Israeli salad recipe and eat it all week long!
Israeli salad is a chopped salad of finely chopped tomatoes, onions, cucumbers and bell or peppers. Of course, I included a little extra vegetable love in this Israeli salad recipe. Since I pride myself on giving my recipes a unique twist, this oil-free version explodes with flavor.
Jump:
Whenever I plan my weekly menu, I always include a series of salads. Including salad in daily meals provides nutrient-dense food that aids in digestion and nutrition. Then, eat some protein-rich chickpeas, and this Israeli salad scores high on my list.
While most Israeli salads include oil as a dressing, my oil-free version tastes fresh! So, let’s make an incredible mud salad for your next gathering.
Salad ingredients
- English cucumber: English cucumbers have fewer seeds and are tougher than regular cucumbers.
- red onion: Red onions are sweeter with a less harsh onion flavor profile.
- Grape tomatoes: Grape tomatoes have fewer seeds and are firmer in texture than other types of tomatoes.
- Red pepper bells: Red bell bell is sweet with vibrant color for Israeli salad.
- Yellow bell pepper: Yellow bell peppers are also sweet and add another nice color to salads.
- Chickpeas: Chickpeas are the protein in this lettuce-free salad.
Substitute salad ingredients
- Persian cucumbers are similar to English cucumbers in terms of firmness and fewer seeds. If you only have regular cucumbers, I recommend removing the seeds, so the salad ingredients don’t get soggy.
- Yellow onions are a mild onion to replace red onions in salads.
- Cherry tomatoes or snacking tomatoes have fewer seeds. Again, the goal is not to include too many seeds, which often contribute to waterlogging.
- Any color bell pepper works in this salad. Baby bell peppers come in a variety of colors.
- Instead of chickpeas, consider using white beans such as kidney beans or cannellini beans.
Salad dressing ingredients
- Parsley: Fresh parsley adds an earthy, fresh flavor to salads.
- Mint: Mint is the key to the combination of ingredients in this Israeli salad recipe.
- Lemon juice: Lemon juice provides a citrus flavor and an acid to the dressing.
- Red Wine Vinegar: Red wine vinegar has a distinct tangy and Slightly sweet smell That lends itself well to many dishes.
- Salt and pepper: Test for salt and pepper
Substitute salad dressing ingredients
- A general rule of thumb for dry to fresh herb ratio: Use one-third the amount of dry herb for the fresh herb called for in the recipe. For example, if you convert fresh parsley to dried parsley in a recipe that calls for 1 tablespoon fresh parsley, use 1 teaspoon dried parsley instead.
- If you don’t have fresh lemon juice, bottled works well.
- Balsamic vinegar is an alternative to red wine vinegar.
How to Make Israeli Salad
First, start with the base vegetables that characterize an Israeli salad. I used my favorite kitchen gadget to chop the vegetables perfectly, my vegetable chopperWith a small blade.
Next, add a can of chickpeas, a little red wine vinegar, garlic, salt, pepper and stir. However, I recommend letting the salad chill for at least an hour in the refrigerator to enhance the flavor.
When cool, toss the salad again and season with additional salad and chilies for personal preference.
Now, serve as a side dish or a main salad entree. For extra protein, serve with grilled tempeh or grilled tofu.
Plus, if you have extra salad, it makes a great lunch the next day. Even if the salad is dressed, it is not soggy. Instead, the fresh flavor of the herbs and lemon juice enhance the flavor of the vegetables without overpowering them.
You will love how fresh and satisfying this Israeli salad tastes!
Recipe FAQs
It was adopted by Jewish immigrants to the Levant in the late 19th century, who found locally grown Kirby cucumbers and tomatoes in a famous local salad. It became popular in kibbutzim, where Jewish farmers had local fresh produce on hand. The Israeli name salad is mainly used outside of Israel.
Traditional salad recipes do not include lettuce. Israeli salad is served as an independent side dish and served with entrées in Israeli restaurants and cafes. However, add lettuce if you like.
A chickpea is also called a garbanzo bean, which can be confusing as to whether this pint-sized vegetable is a pea or a bean. Like other peas and beans, chickpeas are part of the plant family known as legumes. Technically, chickpeas are the pods, the edible seeds inside the pods of a bean plant.
advice
- To get fresh lemon juice year-round, freeze lemon juice in ice cube trays when lemons are cheap and in season for use year-round.
- If you don’t like chickpeas, swap them for white beans.
- For quick meal prep and chopping assistance, consider purchasing a vegetable chopper.
- The flavors of salad ingredients develop over time, so let the salad chill in the refrigerator for at least an hour for best results.
- I make this salad and enjoy it throughout the week. It will stay fresh for 5 days in the fridge.
So, get chopped and enjoy this wonderful Israeli salad!
More fabulous vegan salad recipes to enjoy!
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📖 Recipe
Israeli salad
The Israeli salad is a chopped salad packed with vibrant greens, chickpeas and fresh herbs in an oil-free lemon dressing. Made ahead of time, the flavor of this Israeli salad increases as it cools.
instructions
Dice all the vegetables into the same size ad transfer to a large bowl.
Wash and rinse chickpeas. Add chopped vegetables.
Juice both lemons and zest of one lemon in a small bowl; Add red wine vinegar, garlic and zest; Stir and pour over vegetables.
Now, add the herbs, salt and pepper. Stir, cover and refrigerate for at least an hour. So it enhances the taste.
Stir again before serving and taste to adjust salt and pepper to your liking.
Comment
- Plus, if you have extra salad, it makes a great lunch the next day. Even if the salad is dressed, it is not soggy. Instead, the fresh flavor of the herbs and lemon juice enhance the flavor of the vegetables without overpowering them.
- To get fresh lemon juice year-round, freeze lemon juice in ice cube trays when lemons are cheap and in season to use year-round. I make this salad and enjoy it throughout the week. It will stay fresh for 5 days in the fridge.
- The flavors of salad ingredients develop over time, so let the salad chill in the refrigerator for at least an hour for best results.
- For quick meal prep and chopping assistance, consider purchasing a vegetable chopper.
- If you don’t like chickpeas, swap them for white beans.
nutrition
Worship: 8gCalories: 124kcalSugars: 24gProtein: 6gFat: 1gPolyunsaturated Fats: 1gSodium: 11mgPotassium: 422mgFiber: 6gSugar: 6gVitamin A: 1146IUVitamin C: 72mgCalcium: 61mgIron: 2mg
Oh! My name is Kathy, I am a retired high school English teacher and vegan enthusiast and blogger. My entire blog is completely plant-based vegan. I truly believe that what we eat and how we live determines our health and the preservation of our planet! 🙂
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