Israeli salad is a dish that is ever-present in my kitchen. It’s easy to make, inexpensive, and surprisingly delicious. In summer, I serve it alongside grilled fish or kebabs. In colder weather, I use it as a healthy side to lighten up heavy meals. I also serve it with breakfast sometimes, it goes great with an herby egg and cheese omelette!
For those of you who aren’t familiar with Israeli Salad, here’s a little background. It evolved from a Turkish salad known as shepherd’s salad – coban salatsi, which is closely related to a Persian salad known as salad shirazi, named for the ancient city of Shiraz. The salad is known under different names with slight ingredient variations throughout the Middle East.
When Jews began making aliyah to Israel in the late 1800′s, coban salatsi from Israel’s Turkish neighbors became popular on the kibbutzim (communal agricultural collectives) because of the simple, easy-to-grow ingredients– cucumbers, tomatoes, onions, peppers, and parsley. Over time, ingredients were added or taken away, but the basic components remained the same: cucumbers and tomatoes dressed in olive oil, lemon juice, and salt. The vegetables are always diced; the size of the pieces varies depending on personal preference. Some cooks prefer to dice the vegetables very small, a practice that started in the Ottoman Empire. Other cooks prefer a more chunky texture. I like it both ways.
Although this salad has different names throughout the Middle East, my family refers to it as Israeli salad because of my husband’s Sephardic background. It is a refreshing side dish that complements all kinds of main dishes. It is low in calories, dairy-free, and can be served with any meal– even breakfast!
Each ingredient in the salad has unique health benefits. Fresh Persian cucumbers (peel on) are fat-free, full of water, and a good source of fiber. Fresh tomatoes provide Vitamin C, A, and cancer fighting lycopene (organic tomatoes provide up to three times the lycopene of non-organic!). Onions are rich in chromium, a trace mineral that helps cells respond appropriately to insulin. Onions can lower blood sugar levels, and they’ve also been shown to help lower cholesterol and blood pressure. Fresh parsley is a great source of Vitamin K. It also contains Vitamins C and A, Folate, and anti-oxidants. Lemon juice is full of Vitamin C, antioxidants, and potassium. It’s also a natural diuretic. Olive oil provides a healthy dose of MUFA’s (mono unsaturated fatty acids) and can help with digestion.
One of the main ingredients in Israeli salad is Persian cucumbers. Smaller and sweeter than English cucumbers, they are great for snacking. Here’s what they look like:
Cute, huh? I’m a big fan of these little guys. If you can’t find Persian cucumbers, you may substitute English cucumbers—those are the long thin ones wrapped tightly in plastic. Avoid using regular fat cucumbers, as they are coated with wax and prone to bitterness.
There are many creative variations on Israeli Salad; I’ll link to a few of my favorites below. I try to use seasonal produce in my cooking, and I often experiment with whatever looks freshest in the vegetable section or at the farmer’s market. Adding seasonal or regional ingredients can really “spice up” your Israeli Salad.
Before I get into variations, here’s a recipe for a simple Israeli Salad. I don’t like raw onion, so I often make mine without. Our family enjoys it both ways. Be sure to dice the vegetables small and evenly– I’ve given my tips for slicing Persian cucumbers below.
Other Israeli Salad Recipes
Israeli Salad with Pickles and Mint
Israeli Salad with Avocados and Mint
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Israeli Salad
Ingredients
- 1 pound Persian cucumbers, diced
- 1 pound fresh ripe tomatoes, seeded and diced
- 1/3 cup minced onion (optional)
- 1/2 cup minced fresh parsley
- 3 tablespoons extra virgin olive oil
- 3 tablespoons fresh lemon juice
- Salt to taste (I use about 1/2 tsp)
Instructions
- Here is the way I like to dice the Persian cucumbers-- it produces small, even, triangular pieces. Slice the Persian cucumber in half lengthwise.
- Slice each half into 4 slices lengthwise, so you have 8 long, thin pieces total.
- Hold the long, thin pieces together with one hand, and slice the bunch into very small pieces with the other hand. Note: Persian cucumbers have lots of little seeds, which add to their flavor. If you have trouble digesting seeds, you can seed the cucumber easily by slicing it in half lengthwise and scooping out the seed-filled center.
- Place the diced cucumbers into a large mixing bowl along with all the other ingredients.
- Mix until vegetables are well coated with parsley, oil, lemon juice, and salt.
- Best served fresh at room temperature. You can also serve chilled for a more refreshing salad.
Jill says
What type of tomato do you prefer to use?
Ashley at ToriAvey.com says
Hi Jill, Tori’s assistant Ashley here. Vine ripened or heirloom tomatoes are always nice, but any ripe tomato will do.
Cristal Haberkorn says
I made this several years ago and loved it. I’m wanting to start eating healthy again and remembered Israeli salad, so I wanted to check the recipe. Yours recipe sounds like what I made before. Thank!
I do remember rreading something about not adding the salt until you’re ready to serve it. Is that true?
Also what would happen if I decide not to seed the English cucumbers or Roma tomatoes?
I’m looking forward to checking out your other recipes!
Tori Avey says
Hi Cristal, salt can draw out the liquid from the vegetables which can render the dish soggy, so yes. Also, if you don’t seed the vegetables it will add some liquid to the salad, which can also make it soggy if you’re making it ahead. Not a problem if you’re serving right away, but if making ahead it’s best to seed the tomatoes at least to keep the salad crunchy.
shari says
Can we use the mini cucumbers from canada that come like 4 in a package? they look like the Persian/Israeli type but not sure…
Ashley at ToriAvey.com says
Hi Shari, Tori’s assistant Ashley here. Yes, those would work just fine. 🙂
Lisa says
Could I make this 24 hours in advance, by chance?
Tori Avey says
Yes, however for best flavor I would toss it with the dressing just before serving (rather than letting it sit in the dressing, as it can become somewhat mushy).
Los says
Refreshing and delicious salad. I made it as instructed without tomatoes since i did not have any and still good. Can’t wait to add tomatoes
Israeli says
There are many variations. We don’t put parsley because it’s too dominant.
The ingredients:
1. Tomatoes
2. Cucumber
3. Onion and/or Green onion
4. a small radish (cut very small)
5. Green olives (cut small)
It’s recommended to eat it with Gvina levana, or Israeli white cheese, which is a little like a very low fat cream cheese mixed with the German Quark cheese.
Beteavon! (good appetite)
Maria says
Hi
I’m wondering if I could substitute cilantro instead of parsley. I have lots in my garden
Maria Elena
Tori Avey says
Yes most definitely!
Sheri says
Does mint go well in this salad ?
Tori Avey says
Yes!
ET says
This salad is, in a word, awesome! Made it exactly as written and it tasted great! Thanks for posting!
karen says
I can’t wait to make it for thanksgiving day , my family will love it ! looks so delicious and very healthy .
thanks for share.
Joanne says
I don’t put the tomatoes in until ready to serve as they do get mushy if left inside. I also dice up green and red bell peppers and scallion or radish. excellent! A matter of fact if you don’t put in the tomatoes , the next day its even better cause the juice of the lemon and olive oil give even more flavor.
Jane K. says
This looks like what my Palestinian mom makes with fish called ‘salata Arabia’
If you add burgul it turns into another famous Palestinian dish called taboulieh.
sarmeen amin says
i like it so much
Cynthia Zirkwitz says
Lovely! I have never had this problem before but this year I have English cucumbers coming out the yaya in the garden… this is a great recipe for me to to take to a potluck on Sabbath! Thank you!
Monica says
Easy to make and absolutely delicious. We have just returned from Israel so I wanted to recreate a bit of the experience and your recipe was perfect. I am so glad to have found your site and will be trying out other recipes. Thank you 🙂
Rebecca says
I absolutely love your version of this traditional salad. Excellent, cannot wait to give it a try.
Nora A says
Our grocery store just had this as a new item in the deli tonight for a whopping $7 a lb!!! SO, I bought cucumbers and tomatoes so I could make my own!!! Found your site just to make sure I was doing it right, and so glad I did. I did change it a little though … I used salt, pepper, garlic powder, and parsley, with Robusto Italian Dressing! DELICIOUS!!! Such a refreshing, yet healthy salad that could easily be a meal!!!
susan says
Tori, Thanks for this! It has become a staple in my kitchen as well. Your proportions are perfect. I do confess to adding red bell pepper and sometimes lemon/lime juice mix, depending on what I have, but this is a bright, refreshing, mega healthy nosh at any time of day!
marian says
I am adding to this salad 2 ingrediemts which make it very tasty and unique :
1. Finely chopped cabbage
2. Very finely chopped olives
Amazing results
Lily says
This is a really lovely, light, and super refreshing salad. I made it as a side dish but I could not stop eating it! The only thing I did a little different was add fresh lemon zest. It was a hit, and I have none leftover. I have to go back to the store and buy more cucumbers and tomatoes! Thank you kindly for sharing this. Amazing 🙂
Michelle says
I love this salad so much. Your recipe is lovely (as is your site). I hope you don’t mind that I recommended your recipe on our blog!
Barbara says
I just returned from Israel and love the salads that are available for breakfast! This chopped salad one is everywhere, and served with any and all meals. It is part of the street food culture and added to falafels. Your version is closest to the ones I ate, and I will also try the variations posted here.
dave says
Please subscribe me. Thanks. Dave
Carol says
Will be making this for our evening meal but will try soaking the diced red onion in the lime juice for a couple of hours prior to mixing it in with the rest of the ingredients. We do this when making another salad with watermelon and feta and it makes the onion milder/sweeter and easier to digest.
Martha says
This is the first time I have heard of soaking red onions to make them milder. I love onions I definitely will give this method a try. Thank you.