Inspired by vibrant Mediterranean flavors, this savory yogurt bowl pulls together a lemon-garlic infused yogurt, chickpeas, tomatoes, cucumbers and herbs. Best of all? It's packed with protein, fiber and probiotics and you only need 10 minutes to make it.

Most mornings? We have yogurt for breakfast. It's simple, nourishing and fast to put together. And, most of the time, that yogurt leans sweet: berries in the summer, citrus and cacao for our winter yogurt bowls, maybe a smidge of honey or a spot of jam.

But my favorite? A savory version of the yogurt bowl. We opt for a lemon- and garlic-infused yogurt topped with chopped seasonal vegetables and fresh herbs touched with extra virgin olive oil and lemon juice.

I usually serve it with hunks of whole-grain bread - whatever we have on hand. Often that's sourdough, focaccia, or even naan. The bread helps to sop up all the yogurt and vegetables.

Ingredients + Substitutions

Yogurt is the foundation of this breakfast bowl. I favor homemade yogurt, but store bought yogurt is fine. Look for plain, full-fat yogurt with out additives. Greek yogurt is a nice option, if you prefer a thicker base.

Lemon, garlic and sea salt give the yogurt its savory edge. Sometimes, I'll also add spices such as ground cumin, sumac or coarsely ground black pepper.

Vegetables provide the real bulk of the recipe. My favorites for this recipe include cherry tomatoes and little Persian cucumbers. That's fine for summertime, when they're in season.

Leftover roasted vegetables are also a nice substitute for the fresh tomatoes and cucumbers. In winter, I usually add roasted butternut squash, beets and Brussels sprouts to the bowls along with thinly sliced greens such as Tuscan kale or radicchio.

Pulses add fiber and protein, while helping to bulk out the yogurt bowls so they're little more satiating. Most of the time, I use chickpeas, but any type of pulse works. Lentils, kidney beans, cannellini beans. You name it.

Herbs bring the breakfast bowls to life. Flat-leaf parsley, dill and mint are the herbs I use most often. But it also changes from season to season.

In winter, fresh thyme is a nice choice. And summer practically begs for the addition of basil. In essence: Use what is fresh and what you like the most.

Roasted, Salted Nuts and Feta Cheese add a pleasant finish. They both add a punch of salt and a little texture: creaminess from the feta and crunch from the nuts. Sometimes a few briny olives make a good addition, too.

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Savory Yogurt Bowl Recipe

Immensely satisfying, this yogurt bowl is a go-to when you don't want a sweet breakfast. Instead, it's packed with Mediterranean-inspired flavors for a simple, nourishing start to the day.

Course Breakfast

Cuisine American, Mediterranean

Prep Time 10 minutes minutes

Servings 2 servings

Author Jenny

Ingredients

For the Lemon-Garlic Yogurt

• 1 ½ cups yogurt (plain, full-fat)
• 2 cloves garlic (finely grated)
• 1 teaspoon finely grated lemon zest
• fine sea salt (as needed)

For the Toppings

• 1 cup chickpeas (cooked)
• 1 ½ cups cherry tomatoes (halved)
• 4 Persian cucumbers (peeled and sliced thin)
• ¼ cup finely chopped mixed herbs (such as dill, mint, parsley, and oregano)
• ¼ cup chopped roasted nuts (such as almonds or hazelnuts)
• ¼ cup crumbled feta cheese

To Serve

• extra virgin olive oil (for drizzling)
• lemon wedges
• whole-grain bread

Instructions

Make the Lemon-Garlic Yogurt

• Stir the yogurt, garlic, and lemon zest together in a small bowl. Season to taste with fine sea salt, and set aside for 5 to 10 minutes so the flavors can marry.

Assemble the Bowls

• Spoon the yogurt into bowls, then top with chickpeas, tomatoes, cucumbers, herbs, roasted nuts and feta cheese.
• Drizzle with olive oil and freshly squeezed lemon. Serve with whole-grain bread.

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Inspired by a Finnish recipe called hölskykurkut, this is just about the easiest quick pickle you can make. It takes only a few minutes. You toss everything in a jar, shake it, and wait. That's it.

Unlike true sour pickles, which are fermented for weeks to achieve their sharp flavor, these quick pickles are ready in less than twenty minutes. They're a favorite in our house, and I make them every summer - especially when I need a quick condiment for grilled salmon or a burger.

They have sweet, fresh quality. Plenty of chopped fresh dill brings a vibrant touch to the recipe. And they're like a cross between a cucumber dill salad and a pickle. Fresh, but sharp and sweet all at once.

Unlike most quick pickles, there's no need to prepare a brine. And that's part of the recipe's charm. Traditionally, you shake all the ingredients together in a jar before letting them rest in the fridge for about 15 minutes. This softens the cucumbers and helps them absorb flavor better. It also means that making this style of pickle is lightning fast.

Ingredient Notes

Cucumbers. The best cucumbers for quick pickles are thin-skinned and small. Cocktail and Persian cucumbers are my first choices. You can also use other varieties, but may need to peel them first if their skin is thick.

Fresh dill gives your pickles flavor, and you'll use a lot of it. If you're lucky enough to find flowering dill, use that. It has a lovely light, but potent dill flavor.

Vinegar gives the pickles their acidic flavor and helps to preserve them. Distilled white vinegar is traditional in this recipe, but you can also use apple cider vinegar if you like.

Salt and sugar work together. They flavor the cucumbers, giving them a sweet-salty note that blends beautifully with the sharp flavor of vinegar. They also help to soften the cucumbers so they soak up flavor.

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Easy Quick Pickles (Hölskykurkut)

This Finnish quick pickle is just about the easiest summer recipe you can make. You simply add the ingredients to a jar, shake it vigorously, and wait a few moments for the cucumbers to marinate. That's it.

English cucumbers are traditional in this recipe, but I find that the small, thin-skinned Persian cucumbers are particularly nice. There’s no need to peel them, and they absorb the flavor of the dressing readily.

Course vegetable

Cuisine Finnish

Keyword cucumbers, herbs

Prep Time 5 minutes minutes

Refrigeration 15 minutes minutes

Total Time 20 minutes minutes

Servings 6 servings

Calories 33kcal

Author Jenny

Equipment

• Pint-Sized Mason Jar

Ingredients

• 1 ½ cups cucumbers (peeled if skin is bitter)
• ½ cup chopped fresh dill
• ¼ cup white vinegar
• 2 tablespoons sugar
• 1 teaspoon salt

Instructions

• Slice the cucumbers very thinly, and then place them in a mason jar. Drop in the dill, and then add the vinegar, sugar, and salt. Seal the jar tightly, and then shake it vigorously for about 30 seconds. Transfer the jar to the refrigerator and let them chill for 15 minutes before serving.
• Store any leftovers in the fridge for up to 5 days.

Nutrition

Calories: 33kcal | Carbohydrates: 7g | Protein: 1g | Fat: 0.2g | Saturated Fat: 0.02g | Polyunsaturated Fat: 0.01g | Monounsaturated Fat: 0.03g | Sodium: 392mg | Potassium: 183mg | Fiber: 1g | Sugar: 6g | Vitamin A: 384IU | Vitamin C: 7mg | Calcium: 25mg | Iron: 1mg

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Other Favorite Cucumber Recipes

Recipe Questions

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Gently toasted pecans and fragrant herbs top roasted plum tomatoes for an unforgettable summer side dish. Pecans offer a sweet, buttery flavor that marries beautifully with the acidic, syrupy notes of roasted tomatoes. You can serve it on its own, with roasted or grilled meats, or over whipped ricotta cheese.

Pecans are distinctly American food - the only major tree nut that's indigenous to North America. And they pair beautifully with sweet foods, which is why you'll find them in recipes like Maple Pecan Pie, Sprouted Einkorn Muffins or sugary pralines.

But there's a catch. If you only eat pecans as sweets, you're missing out. That's because they provide the perfect touch of delicately sweet crunch to balance savory foods, too.

It's here, partnered with tender roasted plum tomatoes touched by the faintest hint of caramelization, that they really come together. Their sweet, creamy notes find balance in fragrant chopped garlic, marjoram, and sage. And that makes them an excellent, savory topping that works well in place of bread crumbs and cheese.

Tips for Making this Recipe

There's no fancy equipment and no complicated instructions. Instead, you'll only need about 10 minutes of active time in the kitchen, a sharp knife, a spoon, a skillet, and a baking sheet. But there are a few things you might want to keep in mind.

• Scoop out the tomato seeds and jelly. Your tomatoes will roast faster and hold their form better. And you'll need a place to nestle all that garlicky pecan goodness.
• Handle the tomatoes gently. They'll be very tender when they're finished roasting, and you want them to cup the toasted pecans, so handle them carefully with a spoon when you lift them from the baking sheet to your serving dish.
• Switch up the herbs. Instead of marjoram and sage, you could also use rosemary, savory or tarragon, too.
• Toasting the pecans gives them flavor. But you'll want to watch the pan carefully, so you don't scorch them.
• Use fresh pecan pieces. They're less expensive and will save you time since they're already chopped.

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Roasted Plum Tomatoes with Garlicky Pecan Crumble Recipe

Toasted pecans, fragrant herbs and plenty of garlic top these tender roasted plum tomatoes for an easy summer side dish. This recipe was developed in partnership with the American Pecan Council.

Course Side Dish

Cuisine American

Keyword nuts, tomatoes

Prep Time 10 minutes minutes

Cook Time 45 minutes minutes

Total Time 55 minutes minutes

Servings 6 servings

Calories 216kcal

Author Jenny

Ingredients

For the Roasted Tomatoes

• 12 large plum tomatoes
• 2 tablespoons extra virgin olive oil
• 1 teaspoon fine sea salt

For the Toasted Pecan Crumble

• 3 garlic cloves
• 1 cup fresh pecan pieces
• 2 tablespoons chopped fresh marjoram
• 1 tablespoon chopped fresh sage
• ½ teaspoon crushed red pepper flakes
• 1 tablespoon extra virgin olive oil
• ½ teaspoon fine sea salt

Instructions

• Heat the oven to 425 F, and line a baking sheet with parchment paper.
• Slice the plum tomatoes in half lengthwise, and then scoop out their seeds and jelly. Set the tomatoes cut-side up on the baking sheet. Drizzle them with 2 tablespoons extra virgin olive oil, and then sprinkle them with sea salt.
• Roast the tomatoes for 30 minutes.
• While you roast the tomatoes, prepare the pecan crumble. Toss the garlic, pecan pieces, marjoram and sage into a bowl with crushed red pepper and sea salt. Stir well.
• Heat 1 tablespoon extra virgin olive oil in a skillet over medium heat. Stir in the pecan, garlic and herb mixture. Cook the pecans until they release a warm, toasty aroma - about 4 minutes. Stir them constantly to prevent scorching.
• When the tomatoes are done, remove the baking sheet from the oven and top each tomato with a spoonful of toasted pecans. Turn down the oven to 375, and return the tomatoes to the oven. Continue baking a further 15 minutes. Serve warm, garnished with additional herbs if you like.

Nutrition

Calories: 216kcal | Carbohydrates: 9g | Protein: 3g | Fat: 20g | Saturated Fat: 2g | Sodium: 591mg | Potassium: 389mg | Fiber: 4g | Sugar: 4g | Vitamin A: 1205IU | Vitamin C: 21.4mg | Calcium: 44mg | Iron: 1.3mg

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Heirloom tomatoes, marvelously sweet and robust, pair beautifully with earthy, creamy flageolet beans and the bright perfumed notes of fresh thyme.  I love to serve stuffed heirloom tomatoes in summertime for a light supper, partnered with a light salad dressed with vinaigrette.

The markets are positively brimming with piles of round, robust heirloom tomatoes.  When they're abundant and plentiful, I buy them by the case - dressing some with olive oil and herbs for Tomatoes Provençale, and serving others in salads.  I like to stuff heirloom tomatoes with beans, pine nuts, breadcrumbs, and fresh thyme.

Flageolet Beans for Stuffed Heirloom Tomatoes

A variety of bean that's popular in France, flageolet beans are small, tender, and pale green with a lovely creaminess.  Their mild flavor and delicate texture blend beautifully with robust flavors like garlic and herbs, and the way they hold their shape during cooking makes them great for seasoning and stuffing into firm, ripe heirloom tomatoes.

Farmers harvest flageolet beans earlier than other beans before they reach full maturity, which gives them their small size, mild flavor, and pale green color.

You can find flageolet beans at many farmers' markets and in well-stocked natural food stores.  If you can't find them, small white beans make a good substitute.

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Stuffed Heirloom Tomato Recipe

Stuffed heirloom tomatoes are rich and robust, but also light and easy to make - these are stuffed with beans, breadcrumbs, garlic and thyme.

Course Dinner, Main Course, Side Dish, vegetable

Cuisine American

Keyword garlic, herbs, olive oil, tomatoes

Prep Time 8 hours hours

Cook Time 30 minutes minutes

Total Time 8 hours hours 30 minutes minutes

Servings 4 servings

Calories 170kcal

Author Jenny

Ingredients

• ½ cup flageolet beans
• ¼ teaspoon baking soda
• 2 bay leaves
• 2 tablespoons extra virgin olive oil
• 4 cloves garlic minced
• 1 teaspoon fresh thyme leaves
• ½ teaspoon crushed red pepper flakes
• 1 teaspoon fine sea salt
• ⅓ cup pine nuts
• 8 tomatoes
• ¼ cup grated parmesan cheese
• ½ cup bread crumbs

Instructions

• Dump the beans into a medium mixing bowl, cover them with hot water, and stir in the baking soda. Allow them to soak at least 8 and up to 18 hours. Drain them, and rinse the beans well.
• Add the beans to a soup pot, drop in the bay leaves, and boil the beans until tender, about 90 minutes. Drain.
• Heat the oven to 375 F.
• Warm the olive oil in a sauté pan over medium-heat, and then stir in the garlic, thyme and crushed red pepper. Sauté them together until fragrant, about three minutes. Stir in the pine nuts and bread crumbs, toasting them until colored, about a minute more. Remove the skillet from the heat, and then stir in the beans.
• Core the tomatoes, and then drop about two tablespoons of the seasoned beans into each tomato. Top with parmesan cheese, and bake about 25 minutes. Serve warm.

Nutrition

Calories: 170kcal | Carbohydrates: 3g | Protein: 4g | Fat: 17g | Saturated Fat: 3g | Cholesterol: 6mg | Sodium: 750mg | Potassium: 79mg | Fiber: 1g | Sugar: 1g | Vitamin A: 150IU | Vitamin C: 1.7mg | Calcium: 75mg | Iron: 0.8mg

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Tart, garlicky, and infused with dill, these fermented cherry tomatoes are a delicious summer ferment. They're easy to make and take only 10 minutes of active time (plus 1 week to ferment).

In summer, your garden is heavy with gorgeous, ripe cherry tomatoes. It can be hard to decide what to do with them all. One of our favorite ways to preserve them is to ferment them.

You nestle them in a jar with a little dill and garlic and top them with saltwater brine. In about a week, they soften and turn sharply acidic, like a pickled tomato, only better.

A little dill and garlic give the cherry tomatoes a pop of flavor, so they have the same vibe as traditional sour pickles. They're delicious - garlicky, tart, and just a little funky.

Taste test. Fermentation times can vary depending on temperature and personal preference. Start tasting your tomatoes after about five days. If they're not tangy enough, let them ferment a bit longer until they reach your desired flavor.

Recipe Questions

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Fermented Cherry Tomato Recipe

If your garden is brimming with cherry tomatoes, ferment them. In about a week, tiny little gems will explode with flavor. With bright acidity and rich umami notes, fermented cherry tomatoes taste delicious. Serve them on a charcuterie board, or stir them into your favorite pasta sauce.

Course Ferment

Cuisine American

Keyword garlic, herbs, tomatoes

Prep Time 10 minutes minutes

Fermentation 7 days days

Total Time 7 days days 10 minutes minutes

Servings 8 servings (about 1 pint)

Calories 12kcal

Author Jenny

Equipment

• Pint-Sized Mason Jar
• Glass Weights
• Fermentation Seal

Ingredients

• 1 pint cherry tomatoes
• 2 garlic cloves
• 1 tablespoon fresh dill
• 1 ½ teaspoon fine sea salt (about 8.5 grams)
• 1 cup lukewarm water

Instructions

Prepare the brine.

• In a small bowl or pitcher, stir the fine sea salt in the lukewarm water, until completely dissolved.

Prepare the tomatoes.

• Using a small paring knife, carefully pierce each cherry tomato, and then set it into a pint-sized jar. Add the garlic and dill, arranging them it evenly among the tomatoes.

Add the brine.

• Pour the saltwater brine over the tomatoes, ensuring they are fully submerged. If needed, use a small fermentation weight or a clean stone to wedge the tomatoes beneath the brine's surface.
• Seal the jar tightly with a fermentation seal or airlock. If you are using a regular lid without an airlock, you'll need to open the jar daily to release excess carbon dioxide.

Ferment the tomatoes.

• Place the jar in a cool spot, away from direct light, such as a pantry or cupboard, where it can ferment undisturbed for about 1 week.

Check and store.

• After about 5 days, open the jar and taste the tomatoes. If they're tangy and flavorful to your liking, they're ready. If not, allow them to ferment for a few more days.
• Once fermented to your preference, transfer the jar to the refrigerator. The fermented cherry tomatoes will keep for several months and continue to develop in flavor over time.

Nutrition

Calories: 12kcal | Carbohydrates: 3g | Protein: 1g | Fat: 0.1g | Saturated Fat: 0.01g | Polyunsaturated Fat: 0.03g | Monounsaturated Fat: 0.01g | Sodium: 444mg | Potassium: 132mg | Fiber: 0.4g | Sugar: 1g | Vitamin A: 293IU | Vitamin C: 14mg | Calcium: 9mg | Iron: 0.4mg

Love this? Try these summer ferments next.

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This tomato and cucumber salad recipe highlights the best of summer produce. It's easy to make, uses the best of seasonal summer vegetables, and doesn't require any cooking. The whole salad comes together in less than 10 minutes.

What is it?

These easy summer side dishes feature tomatoes, cucumber, onions, and fresh herbs. In addition, you need onions, garlic, olive oil, herbs, and something sour like lemon juice or vinegar.

You'll find versions of this salad throughout the Mediterranean, including North Africa, the Levant, and Persia. There's fattoush, which includes bread. Iran brings us salad shirazi which often includes sumac, a crimson-colored spice with a delightfully astringent flavor.  In Turkey, you'll find çoban salatası, which often includes pomegranate and coriander.

Why this recipe works

It all comes together in a single bowl, so clean-up is super fast.

It'll take less than 10 minutes to chop your vegetables and prepare the salad.

Fresh lemon juice brings the perfect amount of acidity to bring balance to the tomatoes, cucumbers, and fresh herbs.

It's an excellent foundational recipe that allows plenty of flexibility. Want more protein? Add some. Is your herb garden going wild? Switch up the parsley for your favorite herb. There are endless riffs for this simple, vibrant salad.

Key Ingredients

Naturally, there are just two primary ingredients to this recipe: cucumbers and tomatoes. You will also need onions or garlic, olive oil, herbs, and something sour like lemon juice or vinegar.

• Roma tomatoes and plum tomatoes work best for this salad. They're meaty, firm, and have less water and seeds. Cherry tomatoes can be a fine substitute, too, if that's what's available.
• Cucumbers give the salad a beautiful crunch. English cucumbers are widely available and make a good choice, but small Persian cucumbers are also nice. You can also look for heirloom varietals, such as the Armenian Yard-long or the creamy Dragon's Egg cucumber.
• Onion gives the salad a pleasant bite. Red onion is my favorite for its sharpness, but white onion also works. Green onions and garlic scapes can be nice additions, too.
• Flat-leaf parsley gives the salad a pleasant, fresh flavor. Other popular herbs for cucumber tomato salad include dill, mint, and cilantro.
• Olive oil brings all the ingredients together. A sharp, peppery olive oil can give the salad a beautiful, layered flavor.
• Fresh lemon juice brings a pleasant note of acidity, although white or red wine vinegar are excellent in the salad, too.

How to Make It

Tomato and cucumber salad is just about the easiest summer vegetable recipe you can make. You need a sharp knife, a spoon, a cutting board, and a large mixing bowl. 

1. Prepare the vegetables by coring and chopping the tomatoes, chopping the cucumbers, and dicing the onion. Aim for pieces that are about ¼- to ½-inch big.
2. Chop the parsley and any other fresh herbs you plan to use. Then add them to the mixing bowl with the vegetables.
3. Drizzle the vegetables and herbs with olive oil and lemon juice. Add a generous sprinkle of salt as you like it. 

Recipe Tips

• Only make this recipe in summer, when the cucumbers are sweetest and the tomatoes red and ripe. Out of season, these vegetables taste lackluster and flat, and so will your salad.
• Chop all your vegetables in one uniform size. Your salad will have a beautiful, consistent texture and well-balanced flavor in each bite.
• Core your tomatoes and get rid of the seeds. The tomato seeds will give the salad a watery consistency, so it's best to discard them.
• Peel the cucumber if the skin is bitter. If the skin isn't bitter, keep it on for color.
• Remove the cucumber seeds because they can make your salad bitter. To do this, cut the cucumber in half lengthwise and remove the seeds using a metal spoon.
• Stir gently so that you don't bruise the tomatoes.

Serving Suggestions

This tomato-cucumber salad recipe makes an excellent side dish for roasted chicken or grilled turmeric chicken kebabs. 

It can make a light main dish. Just add feta cheese, kalamata olives, cooked chicken, and serve with flat bread or focaccia.

Create a fun spread filled with all sorts of Mediterranean-inspired favorites, such as sprouted hummus, fresh bread, cauliflower tabbouleh, and grilled meats.

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Tomato and Cucumber Salad Recipe

At the height of summer, when tomato season is at full throttle, make this easy summer salad. There's no fussy preparation or expensive ingredients to sort out. Instead, you get a tasty and colorful salad bursting with flavor. Plus, it takes less than 10 minutes from the kitchen to the table.

Course Salad

Cuisine medit, middle eastern

Prep Time 10 minutes minutes

Total Time 10 minutes minutes

Servings 4 servings

Calories 154kcal

Author Jenny

Equipment

• medium mixing bowl

Ingredients

• 6 medium tomatoes (preferably Roma or Plum)
• 2 medium cucumbers
• ½ medium red onion (diced)
• ½ cup chopped flat-leaf parsley
• 3 tablespoons extra virgin olive oil
• 1 lemon juiced
• fine sea salt as needed

Instructions

• Core the tomatoes, discarding the seeds. Then chop the tomatoes into ¼- to ½-inch pieces. Add them to the mixing bowl.
• Peel the cucumbers if the skin is bitter, and then cut them lengthwise. Scoop out the seeds and discard them, then chop the cucumbers into ¼- to ½-inch pieces. Dump the cucumbers into the mixing bowl.
• Add the onion and parsley to the bowl, and then drizzle with olive oil and lemon juice. Gently stir the ingredients together until everything is well-distributed. Season with salt as needed, and serve.

Nutrition

Calories: 154kcal | Carbohydrates: 14g | Protein: 3g | Fat: 11g | Saturated Fat: 2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 8g | Sodium: 17mg | Potassium: 673mg | Fiber: 4g | Sugar: 8g | Vitamin A: 2247IU | Vitamin C: 54mg | Calcium: 53mg | Iron: 1mg

Variations and Substitutions

Use a variety of herbs. Fresh dill, mint, and basil can bring new elements of flavor to the salad. Use about ½ cup of herbs in total, or they'll begin to mask the flavor of the tomatoes and cucumbers. In addition to these herbs, purslane, and borage flowers are excellent additions.

Kick up the flavor with spices. Salt and pepper are a classic combination, but adding citrusy sumac or freshly ground coriander can be delicious, too. Other spices that work well include cumin, caraway, and celery seed.

Instead of lemon juice, try another source of acidity. Lime is also delicious, as are red and white wine vinegar. Pomegranate molasses, with its sweet, tangy flavor, is nice, too.

Add some peppers to the salad, including sweet bell peppers or sharp and piquant chiles. 

Add a little protein. Salty-sour feta cheese and grilled chicken are delicious in the salad and add a good boost of protein.

Other delicious additions include briny olives, day-old bread torn in pieces, and chickpeas or beans.

Love fresh summer salads? Try these next.

Recipe Questions

How long does it keep?

The salad will keep in a tightly sealed container in the fridge for about 3 days.

Can I freeze it?

No. Most fresh tomato recipes do not freeze well.

Can I make it ahead of time?

Not really. It's best to enjoy the salad shortly after making it. However, you can store it in the refrigerator for a few days. The texture of the tomatoes changes with storage.

Why should I bother with coring the tomato?

When preparing tomatoes for salad, it's best to core them and remove the seeds. The tomato core is liquid and can make your salad watery.

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I've never been much of a fan of lettuce salads. But chopped vegetable salads? I'm all in. This recipe is one of those.

To be fair, it's not a true, authentic Thai salad. Maybe Thai-inspired or perhaps Thai-adjacent are better descriptors. It's loosely inspired by Green Papaya Salad (Som Tum) with its fresh flavors and its light sweet-sour dressing.

It has great texture from the inclusion of tomatoes, cucumbers and peanuts. The flavor is vibrant and fresh with hard-to-resist notes that are sweet, salty, piquant, and tangy all at once.

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Thai Salad Recipe

Loosely inspired by the classic Thai salad (Som Tum), this dish is a vibrant combination of cherry tomatoes, shredded carrots, cucumber and fresh herbs. Roasted peanuts provide an element of crunch while a sweet-sour dressing brings it altogether.

Course Salad

Cuisine American, Thai

Keyword carrots, cucumbers, herbs, tomatoes, vegetables

Prep Time 10 minutes minutes

Total Time 10 minutes minutes

Servings 4 servings

Calories 105kcal

Author Jenny

Equipment

• Large Mixing Bowl
• Wooden Spoon

Ingredients

• 1 pint cherry tomatoes (halved)
• 2 Persian cucumbers (peeled if skin is bitter and sliced thin)
• 2 medium carrots (shredded)
• ½ cup chopped fresh cilantro
• ¼ cup roasted peanuts
• 2 limes (juiced)
• 1 tablespoon fish sauce
• ½ teaspoon coconut palm sugar
• 1 Thai chili (sliced thin)
• ¼ teaspoon fine sea salt

Instructions

• Combine the cherry tomatoes, cucumbers, carrots, cilantro, and peanuts together in a large mixing bowl. Stir gently - just enough to mix them together.
• In a separate bowl, whisk the lime juice, fish sauce, palm sugar, chili, and salt together. Pour over the vegetables and toss to combine. Allow the salad to sit for about 5 minutes, then serve.
• Store any leftovers in a tightly sealed container in the fridge for up to 3 days.

Nutrition

Calories: 105kcal | Carbohydrates: 15g | Protein: 5g | Fat: 5g | Saturated Fat: 1g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 2g | Sodium: 575mg | Potassium: 528mg | Fiber: 4g | Sugar: 6g | Vitamin A: 5864IU | Vitamin C: 42mg | Calcium: 51mg | Iron: 1mg

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This bell pepper salad is an easy, fresh side dish that's both simple to make and incredibly versatile. Fresh oranges and a bit of lemon juice bring a hint of acidity to balance bell pepper's natural sweetness, while parsley, red, and green onions bring a touch of brightness to the recipe.

What's in it?

As for most salad recipes, the ingredients for this recipe are fairly simple. Bell peppers, naturally, form the foundation of the recipe, while citrus, onions (both green and red), and parsley provide interest and contrasting flavors. You finish the salad with a drizzle of olive oil and a squeeze of lemon juice.

• Mini bell peppers form the foundation of the salad. Choose ripe peppers, such as red, orange, yellow, and green for the best flavor. Bell peppers are high in various antioxidants and are a good source of beta carotene - a precursor to vitamin A. Bell peppers are also rich in vitamin C, too, which supports skin health and immune system function.
• Citrus lends acidity the salad which balances the sweet peppers. Like bell peppers, citrus is rich in vitamin C.
• Alliums include red onions and green onions. They give the salad a bit of a zesty bite, which cuts the sweetness of both the peppers and the oranges.
• Parsley provides a punch of green, which gives the already colorful salad an additional note of visual interest. Parsley also has a bright, herbacous edge which can lend help bring complexity to the sweet, acidic notes of the salad.
• Pink peppercorns are a member of the cashew family, and they bring a delicate floral note to the salad, but you can easily skip them if you wish.
• Extra virgin olive oil brings the salad together, helping to dress the bell peppers, citrus, and other ingredients. It also brings a good dose of healthy fat which helps you absorb the fat-soluble nutrients that the other ingredients contain, such as beta carotene from the peppers.

Tips

Making a bell pepper salad is a cinch. It's easy, and straightforward and there's a lot of room for experimentation, too. With only two steps (mixing the ingredients, and then dressing them), it's one of the easiest recipes you can make. However, there are a few things you'll want to keep in mind.

• Knife techniques matter. Cutting both the peppers and the oranges require some measure of skill. For the peppers, you'll want to remove both the seeds and the interior membranes, which tend to make peppers soggy over time. For the oranges you'll need to cut them into supremes, by removing the outer peel and pith and freeing the flesh from the translucent membranes that separate citrus segments.
• Let the salad rest before dressing. Because bell peppers are so crunchy, you'll want them to soften a bit before you serve the salad. Prepare the salad, and then add salt. The salt will break down the cellular walls of the sweet peppers, causing them to soften just a bit. That means the whole salad will be easier and more pleasant to eat.
• Experiment. This recipe is very forgiving. Experiment with different flavor combinations and new additions. Add feta cheese and olives, or black beans and avocado. It's something you can adapt easily depending on your own preferences.

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Bell Pepper Salad Recipe

This simple bell pepper salad is easy to make with fresh oranges bringing balance to sweet, crunchy mini bell peppers. Chopped fresh parsley and green onions lends a bit of brightness to the salad, too.

Course Salad, Side Dish

Cuisine American

Keyword citrus, green onions, onions, vegetables

Prep Time 20 minutes minutes

Total Time 20 minutes minutes

Servings 4 servings

Calories 219kcal

Author Jenny

Equipment

• Large Mixing Bowl

Ingredients

• 1 ½ pounds mini bell peppers (cored, seeded, and sliced into thin strips)
• 2 medium oranges (cut into supremes)
• ½ medium red onion (sliced thin)
• 6 green onions (sliced thin)
• ½ cup chopped flat-leaf parsley
• ½ teaspoon fine sea salt
• ¼ teaspoon coarsely ground pink peppercorns (optional)
• ¼ cup extra virgin olive oil
• 2 tablespoons lemon juice

Instructions

• Gently toss the bell peppers, oranges, red onion, green onions, and parsley into a large mixing bowl. Sprinkle the salad with salt and pink pepper, if using, and then let it sit at room temperature for about 10 minutes.
• Drizzle the olive oil and lemon juice over the salad, and then serve. Store any leftovers in a tightly sealed container in the fridge for up to 3 days.

Nutrition

Calories: 219kcal | Carbohydrates: 22g | Protein: 3g | Fat: 14g | Saturated Fat: 2g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 10g | Sodium: 305mg | Potassium: 598mg | Fiber: 6g | Sugar: 15g | Vitamin A: 6286IU | Vitamin C: 269mg | Calcium: 66mg | Iron: 2mg

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Recipe Questions

The post Bell Pepper Salad appeared first on Nourished Kitchen.

Plenty of fresh cilantro and just the right amount of chili peppers give this salsa a vibrant flavor, and it'll quickly become your favorite summer salsa.

What is it?

Fermented salsa is popular among fermentation enthusiasts. It joins the ranks along with homemade sauerkraut, kimchi, sour pickles, and other favorite fermented vegetable recipes.

You prepare a fresh salsa and then allow it to ferment by adding a starter culture, such as sauerkraut juice or fresh whey, or through natural, wild fermentation methods. The result is a slightly sour, complexly flavored salsa that's teeming with good-for-your-gut beneficial bacteria.

Why you should make this recipe

You'll use a basic pico de gallo made with tomatoes, onion, fresh jalapenos, and cilantro as your base. It's easy to make and an excellent foundational recipe you can tweak according to your personal taste.

Fermented salsa ferments quickly and only needs a couple of days on your countertop, unlike sauerkraut, which typically requires several weeks to months to ferment properly.

Probiotic foods, like this salsa, are an excellent source of good bacteria. Researchers consider them to be functional foods, meaning your body gets plenty of health benefits beyond nutrition alone - especially for gut health and your immune system.

It tastes amazing - like a regular salsa amplified with plenty of acidity and salt. The result is a probiotic powerhouse with a robust, complex flavor.

Fermentation is an excellent way to preserve the harvest. So if you have an excess bounty of fresh tomatoes from the garden, you can minimize food waste. Fermenting your homemade salsa is a great way to increase its shelf-life and preserve it for a long time.

Key Ingredients

The ingredients for fermented salsa are similar to those for any regular salsa. You'll need tomatoes, onion, chilis, and similar ingredients. The difference is that, for a fermented version, you'll likely use a touch more salt and may use a starter culture to speed up fermentation if you like.

• Tomatoes are the foundation of this recipe. Use fresh, ripe tomatoes with a firm, meaty texture. Plum and Roma tomatoes work best, but you can also use cherry tomatoes and heirloom varietals if that's what you have.
• Onion provides a pleasant, sharp bite that mellows with fermentation. White onion works particularly well, but red onion is also a good option.
• Garlic provides depth, similar to chopped fresh onion. In the early summer, you can also use garlic scapes instead of cloves.
• Hot peppers lend a piquant note to the salsa. We prefer jalapeños with their mid-level heat. If you prefer a hot salsa, serranos or even habanero peppers are good in this recipe, too.
• Cilantro brings a punch of green with its pleasant herbaceous, citrusy notes.
• Fresh lime compliments the flavor of cilantro and brings a pleasant citric note to the salsa, and balances the acid created during fermentation.
• Minimally processed salt, such as sea salt, helps to create the optimal environment for fermentation. It also gives fermented salsa flavor.
• Starter cultures, such as a little leftover brine from your pot of fermented hot sauce or kimchi, can boost fermentation activity. While it's a helpful addition, it's not strictly necessary.

Other Fermented Foods You'll Love

How to Make Fermented Salsa

1. Prepare your tomatoes and onions by chopping them into small pieces about ¼-inch thick. Place them in a large mixing bowl.
2. Finely chop the chili peppers, garlic, and cilantro, and then add them to the tomatoes and onion.
3. Combine it all together. Stir in the lime juice, starter culture (if using) or water), and salt. Let it sit for about 15 minutes so that the salt breaks down the cell walls of the vegetables, producing a watery brine.
4. Gently press the salsa into your jar, taking care to remove any air bubbles. The liquid created by pressing the ingredients should cover the salsa. If not, add any reserved liquid in the bowl, additional starter, or salt water.
5. Add your weights so that the salsa remains below the level of brine. Then seal the jar, and wait.

Recipe Tips

• Use only fresh, high-quality ingredients for your ferments. Over-ripe tomatoes, shriveled jalapenos, and wilted cilantro will produce a lower-quality salsa and are more likely to introduce bad bacteria into your salsa.
• Wear kitchen gloves when handling chilies to prevent transferring capsaicin to your face or eyes.
• Equipment matters. Fermentation weights and airlocks make preparing fermented salsa and similar foods easier and more reliable. If you don't have them, seal everything in a mason jar with a tight-fitting lid. Then shake the jar and burp it twice daily until you transfer it to the fridge.
• Set the jar inside a bowl or on a plate, as excess juice may leak from the sealed container when fermentation is most active.
• The optimal fermentation time is about 3 days. Fermentation speeds up in hot kitchens and slows down in cool ones, so your salsa may be ready earlier (or later) than the recipe suggests. Use your judgment, with 2 to 4 days as a good guide.
• Keep your jar away from direct sunlight, which can have wildly fluctuating temperatures. You don't need to place it in a dark place, such as a cupboard, but a spot on your counter with a consistent temperature is perfect.
• Keep vegetable matter fully submerged in the brine to prevent mold formation.
• Fizzing, foaming, and bubbling are normal and a sign that fermentation is active.
• Transfer it to cold storage, such as a fridge, when ready. Cold temperatures inhibit fermentation, and it will keep for several weeks. 

How to Serve It

Serve it just as you would your favorite salsa. Its vibrant, tangy flavor makes the salsa the perfect accompaniment to tortilla chips. Or try a spoonful on your fish tacos, taco salads, or added to a burrito. In addition, I like to fold it into scrambled eggs in the morning or add it to homemade chili as well.

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Fermented Salsa Recipe

Sharp and vibrant, this fermented salsa recipe offers complex notes of acidity and a mid-level, piquant heat. It's a quick ferment and only takes a few days to prepare.

Course Appetizer, Condiment

Cuisine American

Keyword garlic, herbs, tomatoes

Prep Time 15 minutes minutes

Fermentation 3 days days

Total Time 3 days days 15 minutes minutes

Servings 16 servings (1 quart)

Calories 12kcal

Author Jenny

Equipment

• medium mixing bowl
• Glass Weights
• Quart-sized Jar
• Fermentation Seal

Ingredients

• 8 medium Roma tomatoes (cored, seeded, and diced)
• 1 medium white onion (diced)
• 3 cloves garlic (chopped fine)
• 3 medium jalapeños (chopped fine)
• ½ cup cilantro chopped fine
• 1 lime (juiced)
• 1 tablespoon fine sea salt
• ¼ cup starter culture or water (see note)

Instructions

• Combine the tomatoes, onion, garlic, peppers, cilantro, and lime juice together in a large bowl. Sprinkle with salt, and let vegetables sit for about 15 minutes so that they begin to release their liquid.
• Stir in the starter culture, if using, and then gently pack the salsa into a quart-sized jar. Take care to remove any air bubbles as you pack the jar.
• Seal the jar tightly with a fermentation seal, and allow it to ferment at room temperature for up to 5 days. Store in the fridge for up to 6 months.

Nutrition

Calories: 12kcal | Carbohydrates: 3g | Protein: 0.5g | Fat: 0.1g | Saturated Fat: 0.01g | Polyunsaturated Fat: 0.04g | Monounsaturated Fat: 0.01g | Sodium: 438mg | Potassium: 101mg | Fiber: 1g | Sugar: 1g | Vitamin A: 319IU | Vitamin C: 10mg | Calcium: 8mg | Iron: 0.2mg

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Variations + Substitutions

If you prefer a particularly spicy salsa, consider adding Scotch bonnets, aji amarillo peppers, or even a Carolina reaper. Cherry peppers are also delish, as are fresno peppers. 

It's okay to add spices, too. Cumin and coriander are both delicious in salsa, and you can add a teaspoon of either to the salsa when you add the salt.

Tomatillos make a nice substitute for tomatoes. You might even want to give this fermented salsa verde recipe a try.

Pineapple, mango, and other fruit can replace the tomatoes in this recipe. They may ferment even faster than tomatoes, thanks to their sugar content.

If you prefer salsa with a finer, less chunky consistency, consider chopping all your ingredients in a food processor.

Recipe Questions

How long does it keep?

Store the salsa in a tightly sealed container in the fridge or root cellar for up to 2 months. 

Can I freeze it?

Yes. This salsa freezes well; however, freezing may damage some of the probiotics.

Do I need to burp the jars?

If you use an airlock or lid designed for fermentation, you do not need to burp the jar. If you use a plain mason jar with a plain lid or a jar with a clamped lid, you will need to burp the jar twice daily, especially at the peak of fermentation.

What do I do if I don't have the right equipment?

Fermentation jars, seals, weights, and airlocks are extremely helpful in preparing fermented foods safely. If you do not have the appropriate equipment, there's an easy way to manage. Put the salsa in a mason jar. Shake the jar every day, as it helps prevent mold formation. You also need to burp the jar twice daily to allow excess gas to escape. 

What kind of salt should I use for fermentation?

I recommend any minimally processed and additive-free salt, such as sea salt or Real Salt. Iodized salt may leave a faint, metallic flavor to the salsa. 

Should I pour olive oil at the top of the jar while the salsa ferments?

No, it's not necessary.  There is also some concern among food safety experts that adding olive oil as a surface barrier to ferments may put you at risk for botulism. While this is a concern among some fermentation experts, there is no documented case that would create cause for concern. Still, the practice is unnecessary with the right equipment and technique, so it's best to leave it out.

The post Fermented Salsa appeared first on Nourished Kitchen.

This cauliflower tabbouleh salad recipe is a great take on traditional tabbouleh, which is made with bulgur wheat. This version is loaded with fresh veggies and is super easy to make.

What is cauliflower tabbouleh?

Tabbouleh is a traditional Middle Eastern salad made from bulghur wheat, cucumber, herbs, tomatoes, and onions. It's prepared throughout the Levant.

Cauliflower tabbouleh is a modern interpretation of the traditional dish that replaces bulghur wheat with cauliflower. The result is a light and fresh salad. It's similar to other regional dishes, such as tomato and cucumber salad, which is also prepared with fresh herbs, lemon, and olive oil.

Why this recipe works

• Cauliflower's texture and neutral flavor make it a good substitute for bulghur wheat, and it's a good option for people who adhere to grain- or gluten-free diets.
• This cauliflower tabbouleh recipe keeps like a champ. It works well for picnics, potlucks, and your weekly meal prep without wilting like a lettuce salad.
• It's easy to make. There's a little chopping, stirring, and that's about it.

Key Ingredients

Good cauliflower tabbouleh largely depends on the quality and freshness of your ingredients. Ripe tomatoes, vibrant fresh herbs, and a deliciously green, grassy extra virgin olive oil can make the difference between a lackluster result and a truly spectacular version.

• Raw cauliflower is the foundation of this version of tabbouleh. You can use the florets as well as the stems, which minimizes food waste. You'll need about half of a head of cauliflower.
• Cucumbers lend a clean, fresh note to cauliflower tabbouleh. English cucumbers work well, but small Persian cucumbers are a good choice, too.
• Tomatoes give the tabbouleh an acidic, umami edge. Meaty tomatoes, such as plum tomatoes, work the best, but you can also use heirloom varietals or even cherry tomatoes in a pinch.
• Herbs include fresh parsley and fresh mint, which give the salad a beautiful verdant color and a vibrant, fresh flavor. Both curly and flat-leaf parsley work in this recipe.
• Garlic and onions bring a snappy bite to the tabbouleh that's essential for good balance and flavor. I prefer green onions, but finely chopped red onion is a nice substitute, too.
• Fresh lemon juice brings acidity to the tabbouleh. While fresh Meyer lemons are my favorite, you can also use preserved lemon, too, as it adds a pleasant complexity to the tabbouleh.
• Extra virgin olive oil brings the whole recipe together, and you'll use a lot of it. So the quality and flavor matter.
• Optional Add-ins can include Kalamata olives, feta cheese, or bell peppers.

How to Make Cauliflower Tabbouleh

Making this cauliflower tabbouleh recipe is fairly simple. As long as you can peel and chop fresh veggies, you can pull this recipe off. The prep work takes a little bit of time, but it's worth it.

1. Gather you're equipment. You'll need a food processor, sharp knife, vegetable peeler, cutting board, and a few mixing bowls.
2. Prep the cauliflower by pulsing it in the food processor until it's chopped to the consistency of grains of rice.
3. Prep your vegetables. Peel and seed the cucumber, and then chop it finely. Seed the tomato, and then chop it finely so it's the same consistency as the cucumber. Slice the green onion thinly on the diagonal.
4. Mince the herbs. You're looking for fine, uniform consistency.
5. Toss it all together in a mixing bowl until uniformly combined, and then dress with olive oil and lemon juice, adjusting seasoning with salt as it suits you.
6. Let it marinate for at least 15 minutes which allows the flavors to meld together.

Recipe Tips

Cauliflower tabbouleh is easy to make. For that reason, it's a good recipe for beginners or for home cooks who may not have a lot of experience in the kitchen. While it's an easy recipe, there are a few tips you'll want to keep in mind.

• If you don't have a food processor, you can also grate the cauliflower using a box grater.
• If you're using small Persian cucumbers, you may not need to peel or seed them as you would with English cucumbers.
• Seeding the tomatoes may feel like just one extra step, but it prevents cauliflower tabbouleh from becoming too watery as it sits.
• Uniform consistency matters. This means no big hunks of cauliflower and that all your cucumbers and tomatoes are diced to the same size.
• It's better the next day, after the salt, olive oil, and lemon juice have time to penetrate the vegetables.

How should I serve it?

You can serve cauliflower tabbouleh just like any fresh vegetable salad. It keeps well, so it's a good candidate for summer barbecues, picnics, and potlucks.

I love to partner it with sprouted hummus, salty olives, and crumbled feta cheese. It's also excellent when you serve it with grilled meats such as lamb or chicken, as well as falafel and pita bread.

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Cauliflower Tabbouleh Recipe

Inspired by the classic Middle Eastern Dish, this cauliflower tabbouleh is loaded with vegetables and herbs. It keeps well in the fridge for a few days, making it a great recipe to keep on hand for your weekly meal prep.

Course Salad

Cuisine middle eastern

Keyword herbs, vegetables

Prep Time 15 minutes minutes

Total Time 15 minutes minutes

Servings 8 servings

Calories 116kcal

Author Jenny

Equipment

• Large Mixing Bowl
• food processor

Ingredients

• ¾ pound cauliflower (coarsely chopped)
• 3 medium cucumbers (peeled, seeded and finely chopped)
• 4 medium plum tomatoes (seeded and finely chopped)
• 2 cloves garlic (minced)
• 1 bunch green onions (sliced thin)
• 2 bunches flat-leaf parsley (stems removed, minced)
• 1 bunch fresh mint (stems removed, minced)
• 1 teaspoon fine sea salt (plus additional, as desired)
• ⅓ cup extra virgin olive oil
• 1 medium lemon (juiced)

Instructions

• Place the cauliflower into the food processor, and pulse until it breaks apart into tiny pieces about the size of grains of rice.
• Dump the grated cauliflower, cucumbers, tomatoes, garlic, green onions, parsley, mint, and salt into a large bowl. Stir gently to combine, and then dress with olive oil and lemon juice. Let stand for 15 minutes, and then serve.
• Store any leftovers in a tightly sealed container in the fridge for up to 3 days.

Nutrition

Calories: 116kcal | Carbohydrates: 8g | Protein: 2g | Fat: 9g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 7g | Sodium: 316mg | Potassium: 415mg | Fiber: 3g | Sugar: 3g | Vitamin A: 1567IU | Vitamin C: 54mg | Calcium: 51mg | Iron: 2mg

Variations + Substitutions

• Romanesco is a good substitute for cauliflower and makes a nice variation of this tabbouleh recipe.
• Salty, briny feta cheese and olives are nice additions to cauliflower tabbouleh, although they're absent from the traditional version.
• For a more pungent onion flavor, skip the green onions and use finely chopped red onion instead.
• Diced red pepper is a nice addition, bringing an element of crunch. Sweet bell peppers are delicious, but I'll occasionally add thinly sliced Fresno peppers, too. They have a medium heat level which works well with the mellow flavor of cauliflower.

Common Questions

What if I don't have a food processor?

You can use a box grater to process the cauliflower if you don't have a food processor. You can also save yourself a step buy riced cauliflower in the produce section of most supermarkets.

How long does it keep?

Cauliflower tabbouleh will keep for about 3 days in a tightly sealed container in the fridge.

How do I store it?

Store cauliflower tabbouleh in an airtight container in the fridge for up to 3 days.

Should I cook the cauliflower?

No, the cauliflower in this recipe is served raw.

Other simple salads you'll love

The post Cauliflower Tabbouleh appeared first on Nourished Kitchen.