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Home > Recipes > Persian salad

Persian salad

Image of Persian salad in a white bowl from above with a spoon and fork on the side and a white cloth napkin
(0)
Preparation time: 30 minutes
Cooking time: 0 minutes
Serves: 4
Vegetarian
,
Gluten free
,
Dairy free
,
Nut free
Image of Persian salad in a white bowl from above with a spoon and fork on the side and a white cloth napkin
  • 3.5 serves of vegetables per 
  • serving
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Ingredients

2 large tomatoes, diced
2 Lebanese cucumbers halved & diced
1 red capsicum, deseeded & diced
1 yellow capsicum, deseeded & diced
1 small red onion, diced
1 medium carrot, diced
3 tbsp olive oil
1 lemon, juiced
½ bunch mint leaves, finely sliced
50g rocket, finely sliced
2 tbsp sunflower seeds
Freshly cracked pepper to taste

Savvy swaps

You can swap:

Yellow capsicum
Any coloured capsicum
Rocket
Baby spinach
Sunflower seeds
Pumpkin seeds or pine nuts

Tips

  • With vegetables and seeds, this recipe is an excellent source of fibre. Eating a diet high in fibre can help reduce your risk of bowel cancer. 
  • Eating different coloured vegetables every day provides a variety of nutrients. 
  • Tomatoes and red capsicum provide Vitamin C. Vitamin C helps reduce tiredness. 

  • Use leftover mint to make our minty yoghurt dip. 
  • Store leftover stalks of mint in a jar of water on the bench. Make sure there are no leaves under water. 
  • Leftover salad can be used in a wrap or roll with some hummus.

  • Buy ‘Odd Bunch’, ‘I’m Perfect’ or ‘Imperfect Picks’ vegetables to save money. 
  • To save money try growing your own herbs, like mint, in the garden or in pots.   

Method

Step 1
Toss all ingredients together in a large serving bowl.

Serving suggestion: Serve topped with grilled chicken breast for a substantial meal. 

Food safety tip: If you are packing leftovers for lunch, the salad needs to be kept cold so pack an ice brick. 

Tips

  • With vegetables and seeds, this recipe is an excellent source of fibre. Eating a diet high in fibre can help reduce your risk of bowel cancer. 
  • Eating different coloured vegetables every day provides a variety of nutrients. 
  • Tomatoes and red capsicum provide Vitamin C. Vitamin C helps reduce tiredness. 

  • Use leftover mint to make our minty yoghurt dip. 
  • Store leftover stalks of mint in a jar of water on the bench. Make sure there are no leaves under water. 
  • Leftover salad can be used in a wrap or roll with some hummus.

  • Buy ‘Odd Bunch’, ‘I’m Perfect’ or ‘Imperfect Picks’ vegetables to save money. 
  • To save money try growing your own herbs, like mint, in the garden or in pots.   

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