Beetroot, Tomato And Cucumber Salad
Ingredients
- 1 large cooked beetroot
- 2 firm medium-sized tomatoes
- 1 large or 2 small cucumbers
- 4 tbsp grated fresh coconut flesh
- 2 tbsp chopped fresh coriander leaves
- 1/2 green chilli finely chopped
- 4 tbsp chopped unsaltedpeanuts
- 18 floz chilled natural yoghurt
- 1 tsp caster sugar
- 1 tbsp sunflower oil
- 1 tbsp cumin seeds
- salt
serve with:
- chapatis
Instructions
- Peel and dice the beetroot and the cucumber. Peel the tomatoes, remove the seeds and dice. Place all the prepared vegetables in a large salad bowl, sprinkle with a pinch of salt and with the sugar and gently stir in the coconut, coriander, chilli pepper, peanuts and yoghurt. Add a little more salt if wished.
- Heat the oil in a small, non-stick frying pan and when very hot, add the cumin seeds. Fry for 2 - 3 seconds; as soon as they start to jump about in the pan, take off the heat and add to the salad.
- Stir carefully once more and serve with chapatis as a delicious, refreshing accompaniment to almost any Indian main course.
Calories: 229 kcal
Carbohydrates: 18 g
Protein: 9 g
Fat: 15g
Saturated Fat: 5 g
Cholesterol: 17 mg
Sodium: 106 mg
Potassium: 649 mg
Fiber: 3 g
Sugar: 12 g
Vitamin A: 762 IU
Vitamin C: 13 mg
Calcium: 208 mg
Iron: 2 mg