Skip to content
FriendsPantry

Egyptian

Salata baladi

Vegetarian

سلطة بلدي · Salata baladi

Egypt's everyday chopped salad of tomato, cucumber, onion, green pepper and herbs, sharpened with lemon and a pinch of cumin — eaten with almost every meal.

Salata baladi is an Egyptian salad, ready in about 15 minutes and made with tomato and cucumber. It serves 4 and is rated beginner to cook.

Start cooking
Plate of salata baladi: chopped tomato, cucumber, onion and pepper
Photo: أحمد ناجي / Wikimedia Commons · CC-BY-SA-4.0
Prep
15 min
Cook
0 min
Total
15 min
Serves
4
Level
Beginner
Calories
100

Ingredients

4 servings

Equipment

Method

  1. Step 1

    Dice the tomatoes (opens in a new tab), cucumber (opens in a new tab), onion (opens in a new tab) and pepper into small (1 cm) cubes.

    An onion being chopped on a board
    How it looks · Photo: Christina & Peter on Pexels

  2. Step 2

    Put them in a bowl with the chilli, parsley (opens in a new tab) and dill (opens in a new tab).

  3. Step 3

    Whisk (opens in a new tab) the lemon juice (opens in a new tab), cumin (opens in a new tab) and salt, add the oil, pour over the salad and toss just before serving.

    Eggs being whisked in a bowl
    How it looks · Photo: Kampus Production on Pexels

About this dish

Origin
Egypt · Well documentedMore food from Egypt
Dish
Breakfast · Lunch · Dinner · Salads · Side dishes
Cooking method
Raw, No-cook
Taste
fresh, tangy, herby, earthy
Diet
Vegan · No gluten ingredients · Dairy-free · No nut ingredients · Keto-style · Low-carb
All labelsVegan · Plant-based · Vegetarian (lacto-ovo) · Eggetarian · Lacto-vegetarian · Ovo-vegetarian · Pescatarian · Flexitarian-friendly · Whole-food focused · Paleo-style · No gluten ingredients · Dairy-free · Egg-free · No nut ingredients · No added sugar · Alcohol-free · Pork-free · Beef-free · Keto-style · Low-carb · DASH-style
Worked out from the ingredients. How labels work
Good for
Everyday · Budget-friendly
Cook more with
Tomato · Cucumber · Onion · Green bell pepper · Parsley · Dill

Allergens

None of the 14 major allergens appear in the listed ingredients.

Based on typical versions of these ingredients and not verified allergen-free. Brands differ and cross-contact happens, so always check labels. For severe allergies, follow your clinician’s advice.

Nutrition

100 kcal per serving

Calculated

1 serving ≈ 214 g · recipe makes 4

Where the energy comes from

  • Protein 7%
  • Carbohydrate 34%
  • Fat 60%
Nutrition per serving and per 100 g
NutrientPer servingPer 100 g*
Energy100 kcal47 kcal
Protein1.8 g0.8 g
Carbohydrate9.2 g4.3 g
Net carbohydrate7 g3.3 g
Sugars4.8 g2.2 g
Added sugars0 g0 g
Fibre2.1 g1 g
Fat7.2 g3.3 g
Saturated fat1 g0.5 g
Trans fat0 g0 g
Cholesterol0 mg0 mg
Sodium302 mg141 mg
Salt equivalent0.8 g0.4 g
Vitamins & minerals per serving
Potassium
413 mg
Calcium
37 mg
Iron
1.1 mg
Magnesium
27 mg
Vitamin A (RAE)
65 µg
Vitamin C
37 mg
Vitamin D
0 µg
Vitamin B12
0 µg
Folate (DFE)
32 µg

How these numbers were made

  • Calculated from USDA FoodData Central (SR Legacy) per-100 g values and the listed quantities.
  • *Per 100 g of combined raw ingredients; the cooked dish may weigh more or less.
  • Optional ingredients are not included: green chilli.
  • “—” means the value isn’t known for enough of the ingredients; it is never zero by default.
  • Values are estimates for guidance, not for medical dosing. U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. fdc.nal.usda.gov.

Good to know

Tips

  • Toasting and grinding whole cumin seeds gives a deeper flavour than ready-ground.

Common mistakes

  • Dressing too early — the salt pulls water from the tomatoes and cucumber.

Serve with

  • With ful medames and baladi bread for breakfast, or koshari and grilled meats.

Storage

  • Best eaten fresh.

Original editorial recipe · FriendsPantry editorial · Not yet independently reviewed · Added · Updated

Recipe DNA

How this dish is built

Grouped by each ingredient’s role in the dish. Each band’s width is its share of the dish by weight. Choose a component to see what it does.

What the dish is built around

Main ingredient

Used in step 1

Reviews & corrections

Reviews come from signed-in cooks and appear after a moderator checks them. We never show made-up ratings.

You might also like