Feast logo

Kachumbari

Salsa up

By Faith Published 3 years ago 3 min read
1
Healthy salad

Kachumbari is a fresh tomato and onion salad dish that is popular in the cuisines in East Africa, particularly in Kenya, but also in Tanzania, Rwanda, Burundi, and Uganda. It is an uncooked salad.

Kachumbari is mainly made with Fresh tomatoes and Red onion, finger chillis and fresh coriander.This salad is fresh, crunchy, refreshing and so light.

That's a great way to get vegetables into your system. Don't make it complicated. So easy tomato onion salad for the win! For the dressing you can add on some good quality extra virgin olive oil, then added some freshly squeezed lemon juice, salt to taste and black pepper if you want. However this is optional.

The key thing to note when making Kachumbari is let the chopped onion soak in salted water for about 15 minutes before you add it to the salad. This salad is heavy on the onion side and a lot of onions means mouth odor after you eat and nobody wants that.So make sure you soak the chopped onion in salted water then you drain and add to the other vegetables.

Ingredients

2 large tomatoes

Half of a large red onion 1 cup chopped

Half a small avocado chopped (optional

Half a medium cucumber chopped( optional

1 tablespoon lemon juice - from about half a lemon

¼ - ½ teaspoon salt or to taste

1 tablespoon olive oil

¼ teaspoon ground black pepper

4 sprigs cilantro (coriander) chopped.

Instructions

Soak the chopped onion. Place 1 cup of water and half a teaspoon of salt then put in the chopped onion and let it soak for 15 minutes. Drain the onions.

Chop the tomatoes. Cut the tomato in half then remove the core and set aside. Go ahead and chop the tomatoes into desired shapes.

Place the onions, tomatoes, coriander , and finger chillis into a bowl.

Mix together olive oil, lemon juice, salt, and ground black pepper. Drizzle the dressing over the salad and toss to combine.

Serve with Food of your choice.

Kachumbari ( salsa benefits )

Fresh salsa is one of the best ways to add more flavor to your food while also delivering essential (and tasty!) nutrients. With all the health benefits salsa boasts, you can add an extra serving to your favorite foods. There’s no need to hold back!

In case you need more encouragement add a salsa kick to your meals, here are 10 reasons your body will thank you for eating more salsa.

1. It’s a good dose of vitamin C

Lime juice, onions, and tomatoes are all rich sources of the antioxidant vitamin C. Vitamin C helps prevent heart disease and promotes healthy aging. It’s not heat stable, so foods can cause lose this nutrient when heated. But salsa is often served raw, which is especially helpful for absorption of vitamin C.

2. It can stabilize blood sugar

Fiber is found naturally in the cell wall of plants, and salsa is full of fiber without any fat or sugar. This is a winning combo for anyone with type 2 diabetes who is looking to add flavor to their food without raising their blood sugar. Fiber helps us feel satisfied after we eat, and it won’t trigger a release of the body’s insulin.

3. It’s hydrating

Over 95 percent of a tomato’s weight comes from water. It’s important for adults to drink eight glasses of water per day and to eat water-rich foods like fruit and tomatoes. Every cell in your body relies on water, so adding more salsa to your routine can help your body work more efficiently.

4. It may protect against cancer

Tomatoes contain the carotenoid lycopene, which has been linked to reduced risk of cancer. Tomatoes aren’t the only type of produce that contains lycopene, but they’re credited for approximately 80 percent of the lycopene in the diet of Americans.

recipe
1

About the Creator

Faith

Reader insights

Be the first to share your insights about this piece.

How does it work?

Add your insights

Comments

There are no comments for this story

Be the first to respond and start the conversation.

Sign in to comment

    Find us on social media

    Miscellaneous links

    • Explore
    • Contact
    • Privacy Policy
    • Terms of Use
    • Support

    © 2024 Creatd, Inc. All Rights Reserved.