Page 133 - IFSO Cookbook interno VOL4 2026.indd

International
Healthy Recipes Vol. 4

Cooking instructions

1. Wash the vegetables (tomatoes, cucumber, pepper, onion and parsley).
2. Peel the tomatoes and chop them into bite-sized pieces.
3. Chop the cucumbers (unpeeled) into bite-sized pieces.
4. Clean seeds and ribs from the peppers and chop them into pieces.
5. Peel the onion and dice it.
6. Add all vegetables to a bowl together with the sunflower oil and red wine vinegar.
Mix well.
7. Finely chop the parsley and sprinkle it on the salad.
8. Grate the Bulgarian white cheese (or feta cheese) over the salad.
9. Add salt to taste.
10. Serve and enjoy.

Nutritional Analysis

Source: USDA FoodData Central
Total
weight Carbohy-
Iron
Ingredient used in Kcal Protein Fat drate Sugars (mg) Calcium Fiber
(g)
(g)
(g)
(mg)
(g)
recipe (g)
(g)
Tomato 350 70 2.9 1.1 14.1 9.2 0.8 35 4.2
Cucumber 250 37.5 1.6 0.3 9.1 4.2 0.7 40 1.3
Green pepper 100 20 0.9 0.2 4.6 2.4 0.3 10 1.7
Onion 50 20 0.6 0.05 4.6 2.1 0.1 11.5 0.9

White cheese 100 231 15.4 19.2 3.9 0 0 231 0
Sunflower oil 7 61.9 0 7 0 0 0.05 0 0
Red wine
vinegar 15 2.9 0.01 0 0.04 0 0.07 0.9 0

Parsley 10 3.6 0.3 0.08 0.6 0.09 0.6 13.8 0.3
Total 889 446.9 21.7 27.9 36.9 18.0 2.6 342.2 8.4

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