Nutritional Info

Nutrition Facts

Serving Size 1 (141g)

Calories 251
Calories from Fat 155 (62%)
Amount Per Serving %DIV
Total Fat 17.2g 26%
Saturated Fat 2.7g 14%
Monounsaturated Fat 10g
Polyunsaturated Fat 4.6g
Trans Fat 0.0g
Cholesterol 12.5mg 4%
Sodium 300.4mg 13%
Potassium 96mg 2%
Total Carbohydrate 22g 7%
Dietary Fiber 3g 12%
Sugars 2.6g
Protein 1.4g 3%

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Recipe Description
Chopped salad is popular all over Israel, and there are as many variations as there are Israelis. I love this version, with the crunch of toasted seeds, the explosion of fresh herbs, and the briny, rich addition of feta cheese.
Prep time
20 min
Cook time
0 min
Ready In
20 min


Serves Tool

Serves To:USMetric
2 Tablespoon(T)  pine nuts, toasted
2 Tablespoon(T)  sunflower seeds, toasted
2 Tablespoon(T)  pumpkin seeds, toasted
4 Ounce(oz)  feta cheese, crumbled
2 Tablespoon(T)  mint, chopped
2 Tablespoon(T)  cilantro, chopped
2 Tablespoon(T)  oregano, chopped
2 Tablespoon(T)  flat leaf parsley, chopped
2   scallions, white and green parts, finely sliced
1   large carrot, grated
1   red bell pepper, stemmed, seeded and chopped
3   tomatoes, seeded and chopped
3   cucumbers, peeled, seeded and chopped
1/4 Teaspoon(t)  black pepper, freshly ground
1 1/2 Teaspoon(t)  kosher salt
1 Teaspoon(t)  sugar, or to taste
5 Tablespoon(T)  olive oil
3 Tablespoon(T)  lemon juice


Whisk all the dressing ingredients together in a large bowl. Add the vegetables, herbs and feta, and mix thoroughly. Immediately before serving, add the toasted pumpkin seeds, sunflower seeds and pine nuts and toss well. Taste, and add salt and pepper if necessary. Serve with a slotted spoon.

Additional notes

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