Shopska salad
Ingredients
| Ingredient | Qty, g | |
|---|---|---|
| Tomato ? 1 pc ≈ 90 g 250 g ≈ 2.8 sheet | ||
| Cucumbers ? 1 pc ≈ 150 g 300 g ≈ 2 sheet | ||
| Bulgarian pepper ? 1 pc ≈ 120 g 120 g ≈ 1 sheet | ||
| Red onion | ||
| Olives | ||
| Parsley | ||
| Dill | ||
| Olive oil | ||
| Lemon ? 1 pc ≈ 80 g 5 g ≈ 0.1 sheet | ||
| Garlic ? 1 pc ≈ 5 g 5 g ≈ 1 sheet | ||
| Sea salt | to taste | |
| Black pepper | to taste | |
| Feta | ||
| Product release: | 1 270 g | |
| Restore to default | ||
| Add a dish to the menu | ||
Cooking time
| 15 min | ||
| 5 min | ||
20 min | ||
|---|---|---|
Macronutrients in 100 g
| Proteins | 4.1 g |
| Fats | 7.1 g |
| Net carbohydrates ?The amount of carbohydrates absorbed in 100 grams. When counting carbohydrates eaten, only pure carbohydrates are taken into account. | 3.6 g |
| Calories | 97 kcal |
| Indexes | |
| Glycemic load ?The lower, the better. | 1.1 |
| Insulin index (II) ?The degree of insulin increase in response to a product compared to glucose, taking into account both carbohydrates and proteins with fats. The lower, the better. | 16.3 |
| Disease Inflammatory Index (DII) ?Reflects how the product affects the level of inflammation in the body. Products with a positive index can enhance inflammatory processes, while those with a negative index can reduce them, helping to improve immunity and reduce the risk of chronic diseases. | -0.44 |
| Antioxidant (ORAC) ?The higher the value, the stronger the antioxidant properties. Listed per 100 grams. It is recommended to consume foods with a total minimum of 5000 ORAC per day. | 1 078 |
Calories per dayGenderGrowth
| Weight loss | Detention | Set |
|---|---|---|
| 10% | 7% | 6% |
| 972 kcal | 1350 kcal | 1620 kcal |
Macronutrient distribution
Ideal: 5% Carbohydrates 20% Proteins 75% Fats | |
| Recommendations (3) | |
| |
Vitamins per 100 g
| Nutrient | % of RDA |
|---|---|
| iWhich products: ◦ Parsley: 89% ◦ Cucumbers: 5% ◦ Tomato: 4% ◦ Bulgarian pepper: 2% K | 36487948? |
| iWhich products: ◦ Bulgarian pepper: 55% ◦ Parsley: 14% ◦ Tomato: 12% ◦ Dill: 9% ◦ Red onion: 4% ◦ Cucumbers: 3% C | 2429882611 |
| iWhich products: ◦ Feta B12 | 11111010? |
| iWhich products: ◦ Dill: 31% ◦ Bulgarian pepper: 23% ◦ Tomato: 15% ◦ Feta: 15% ◦ Cucumbers: 8% ◦ Red onion: 8% B6 | 1010237? |
| iWhich products: ◦ Feta: 33% ◦ Dill: 21% ◦ Bulgarian pepper: 21% ◦ Parsley: 12% ◦ Tomato: 10% ◦ Olives: 3% A | 9122111? |
| iWhich products: ◦ Feta: 60% ◦ Tomato: 10% ◦ Cucumbers: 10% ◦ Bulgarian pepper: 10% ◦ Dill: 10% B2 | 79167? |
| iWhich products: ◦ Olive oil: 39% ◦ Olives: 22% ◦ Bulgarian pepper: 17% ◦ Tomato: 13% ◦ Feta: 3% ◦ Parsley: 2% ◦ Dill: 2% E | 66126? |
| iWhich products: ◦ Feta: 22% ◦ Bulgarian pepper: 20% ◦ Parsley: 14% ◦ Dill: 14% ◦ Tomato: 12% ◦ Red onion: 9% ◦ Cucumbers: 7% B9 | 66124? |
Minerals per 100 g
| Nutrient | % of RDA |
|---|---|
| iWhich products: ◦ Feta: 50% ◦ Olives: 49% Sodium | 16163116? |
| iWhich products: ◦ Tomato Lycopene | 13132613? |
| iWhich products: ◦ Olives: 41% ◦ Dill: 17% ◦ Parsley: 16% ◦ Feta: 8% ◦ Tomato: 5% ◦ Cucumbers: 5% ◦ Bulgarian pepper: 4% ◦ Red onion: 2% Iron | 125104? |
| iWhich products: ◦ Feta: 73% ◦ Olives: 10% ◦ Dill: 5% ◦ Cucumbers: 3% ◦ Parsley: 3% ◦ Red onion: 3% ◦ Tomato: 2% Calcium | 11111111? |
| iWhich products: ◦ Dill: 64% ◦ Tomato: 9% ◦ Cucumbers: 9% ◦ Red onion: 9% ◦ Bulgarian pepper: 5% ◦ Garlic: 5% Manganese | 10131511? |
| iWhich products: ◦ Feta: 73% ◦ Cucumbers: 7% ◦ Tomato: 7% ◦ Red onion: 5% ◦ Bulgarian pepper: 3% ◦ Dill: 2% ◦ Parsley: 2% Phosphorus | 10101510? |
| iWhich products: ◦ Feta: 69% ◦ Cucumbers: 8% ◦ Tomato: 6% ◦ Olives: 5% ◦ Parsley: 5% ◦ Red onion: 3% ◦ Dill: 3% ◦ Bulgarian pepper: 2% Zinc | 681361 |
| iWhich products: ◦ Tomato: 28% ◦ Cucumbers: 21% ◦ Bulgarian pepper: 12% ◦ Dill: 10% ◦ Red onion: 10% ◦ Parsley: 8% ◦ Feta: 7% ◦ Olives: 3% Potassium | 5676? |
Lipids per 100 g
| Nutrient | % of RDA |
|---|---|
| iWhich products: ◦ Olive oil: 56% ◦ Olives: 28% ◦ Feta: 15% Oleic acid (Omega-9) | 10131811? |
Read
Listen
Video on the topic
Reviews
on KETO Allowed
on PALEO Allowed on a non-strict basis
Difficulty: simple
Max. per day ≈ 556 g ?Из расчета максимум 20 гр углеводов в день
Servings: 4 (1 serving ≈ 318 g)
Digestion time: 4 hour
Complete protein: ✔
Keto, LCHF: Recipes, Rules, Description
Tomato, Cucumbers, Bulgarian pepper, Red onion, Olives, Parsley, Dill, Olive oil, Lemon, Garlic, Sea salt, Black pepper, Feta
Slice: 15 min, Mix the ingredients: 5 min
Keto, LCHF: Recipes, Rules, Description
$$$
Shopska salad is a traditional dish of Balkan cuisine, especially popular in Bulgaria, Serbia, and Macedonia. The salad is named after the Shopluk region, where it is most commonly found.
Shopska salad is served chilled and makes a wonderful light dish or side, especially in the summer.
So, in a deep bowl, mix all the chopped vegetables together with the herbs:
- 250 g of cherry tomatoes (or any other), halved or quartered;
- 1 large cucumber (or 2 medium), sliced;
- 1 bell pepper, sliced;
- 1 red onion (or 1 bunch of green onions), chopped;
- 1 can of pitted olives, drained;
- parsley and dill to taste.
If you are using red onion, first blanch it in boiling water to reduce the bitterness.
Prepare the dressing by mixing olive oil (2 tbsp), lemon juice (1 tsp), finely chopped garlic (1 clove), and add salt and black pepper to taste.
Toss the salad with the prepared dressing and mix well.
Serve the salad in portions, then sprinkle each portion with grated feta cheese (200 g).
Any remaining questions? Ask chatGPT.:
Ask a question
- Title ▶️
- Recipe ▶️
- Ingredients ▶️
- Macronutrients in the Dish ▶️
Add a review
Watch others salads:
We recommend reading:All articles
Share: