A bowl full of Sudanese ful medames with tomatoes, arugula, tomatoes andn onions on top.
5 from 1 vote
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Ful Medames (Sudanese Fava Beans)

A delicious vegetarian recipe dating back to the Pharohs

Course Main Course
Cuisine Egyptian, Sudanese
Prep Time 15 minutes
Cook Time 2 hours
soaking time 8 hours
Total Time 10 hours 15 minutes
Servings 8
Calories 155 kcal
Author Darlene at International Cuisine

Ingredients

  • 2 cups Fava Bean Dry
  • 2 tsp salt or to taste
  • 2 tsp cumin or to taste
  • 2 medium tomatoes diced
  • 1 medium red onion diced
  • 1/2 cup feta cheese crumbled
  • 1 cup Arugula baby
  • 4 large hard-boiled eggs optional
  • 2 Tbsp Sesame oil

Instructions

  1. Soak the dry fava beans in water for at least 8 hours or overnight. Drain

  2. In a large pot, add in the soaked fava beans and cover with water.

  3. Bring to a boil, then reduce to simmer, and cook for about 2 hours or until the beans are soft

  4. Put your fava beans into a bowl along with some broth.

  5. Mash the beans using a potato masher or you could use a coke bottle like they do in Sudan.

  6. Add in the salt and cumin to taste.

  7. Put the beans in your serving bowl and top with some of the tomatoes, cheese, arugula, and onions, top with sesame oil and serve with some warm flat bread.

  8. You can serve the left over toppings so people can add more of what they like including the hard-boiled eggs if using. We also served it with Sudanese shata, a hot sauce.

Nutrition Facts
Ful Medames (Sudanese Fava Beans)
Amount Per Serving
Calories 155 Calories from Fat 81
% Daily Value*
Fat 9g14%
Saturated Fat 3g19%
Cholesterol 102mg34%
Sodium 723mg31%
Potassium 262mg7%
Carbohydrates 12g4%
Fiber 3g13%
Sugar 3g3%
Protein 8g16%
Vitamin A 498IU10%
Vitamin C 6mg7%
Calcium 89mg9%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.

Sudanese Shata (A popular hot sauce)

Sudanese shata is a popular hot sauce that is used on many dishes in Sudan and South Sudan to spice things up a bit.  We used it on ful medames which is a delicious fava bean vegetarian dish that is considered to be the national dish.  The ful medames is served with several accompaniments and the Sudanese shata was that we really enjoyed.

a container with a popular hot sauce in Sudan called shata it has hot chili flakes, garlic and lemons.

This Sudanese shata hot sauce is made with spicy red pepper flakes, lemon juice, garlic with a bit of salt and pepper.  A quick and easy sauce to put together.  It certainly would be good on all sorts of dishes that need a bit of zip to liven them up with practically no calories.

Did you know that South Sudan is the newest country in the world?  They received their Independence in July 2011 after years of civil war.  Both Sudan and South Sudan have very impoverished people and have much work to do for peace in both nations. Sudan prior to the split was the largest country in Africa and since the split is the 3rd largest.  We pray for the people of both nations.

If you would like to learn more be sure to check out “Our Journey to Sudan and South Sudan”.  There you will find more authentic Sudanese recipes like Sudanese eggplant dip , ful Medames, and Sudanese peanut macaroons.

Craving even more?  Be sure to join the culinary and cultural journey around the world so you don’t miss a thing,  it’s free,  You can also follow me on Instagram, Facebook ,  Pinterest and youtube to follow along our journey.

Please note that this page contains affiliate links in which I will earn a small commission however, it will in no way affect the price you pay. I thank you for your support!
a container with a popular hot sauce in Sudan called shata it has hot chili flakes, garlic and lemons.
5 from 1 vote
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Sudanese Shata (A popular hot sauce)

A super quick and easy hot sauce that would be perfect to liven up just about any dish.

Course Sauce
Cuisine Sudanese
Prep Time 5 minutes
Total Time 5 minutes
Servings 8
Calories 17 kcal
Author Darlene at International Cuisine

Ingredients

  • 1 cup Lemon Juice
  • 3 cloves Garlic minced
  • 3 Tbsp Crushed Red Pepper hot
  • 1 tsp Black Pepper
  • 1 tsp salt

Instructions

  1. In a bowl, combine all the ingredients and blend or whisk together.

  2. Serve in a containter so it can easily be poured on the dish.

Nutrition Facts
Sudanese Shata (A popular hot sauce)
Amount Per Serving
Calories 17 Calories from Fat 9
% Daily Value*
Fat 1g2%
Saturated Fat 1g6%
Sodium 340mg15%
Potassium 94mg3%
Carbohydrates 4g1%
Fiber 1g4%
Sugar 1g1%
Protein 1g2%
Vitamin A 890IU18%
Vitamin C 12mg15%
Calcium 14mg1%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.

Spanish Garlic Mushrooms

This Spanish garlic mushrooms tapa is a quick and easy recipe that will delight the taste buds. What makes these garlic mushrooms so delicious is the use of a true Spanish sherry.  This is not cooking sherry it is sometimes called Jerez which is the area where it originated, and is a fortified wine.  Sherry was first produced in Spain and the process of making it was brought by the Moors in the 8th century. 

This recipe for Spanish garlic mushrooms calls for a dry sherry I recommend Fino the driest of Sherries, you should be able to find it at your local well stocked wine store. 

If you ever get a chance to visit Jerez de la Frontera in Spain, I highly recommend you take a tour at one or more of their famous bodegas for a fun sherry tasting experience. 

If you would like to learn more about the beautiful and fascinating country of Spain be sure to check out Our Journey to Spain. There you will also find more tapas recipes like Garlic Shrimp, Octopus with Potatoes, Spanish Tortilla and more.

Craving even more?  Be sure to join the culinary and cultural journey around the world so you don’t miss a thing,  it’s free,  You can also follow me on Instagram, Facebook ,  Pinterest and youtube to follow along our journey.

Please note that this page contains affiliate links in which I will earn a small commission however, it will in no way affect the price you pay. I thank you for your support!

4.5 from 2 votes
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Spanish Garlic Mushrooms

Make certain to use a real Spanish sherry, not a cooking sherry for an authentic experience.

Course Appetizer
Cuisine Spanish
Prep Time 10 minutes
Cook Time 5 minutes
Total Time 15 minutes
Servings 2
Calories 237 kcal
Author Darlene at International Cuisine

Ingredients

Ingredients

  • 3 Tablespoons extra virgin olive oil
  • ½ lb. mushrooms stemmed and quartered
  • 4 cloves garlic peeled and sliced thinly
  • 2 teaspoons lemon juice fresh
  • 2 Tablespoons Spanish sherry dry
  • ¼ cup chicken or vegetable broth
  • ½ teaspoon smoked paprika
  • ¼ teaspoon crushed red pepper flakes
  • Salt and pepper to taste
  • 1 Tablespoon Parsley, fresh chopped finely
  • Lemon slices

Instructions

  1. In a sautè pan, heat the olive oil until hot but not smoking.

  2. Sautè the garlic for about 1 minute or just until fragrant

  3. Add the mushrooms and cook 1 minute
  4. Add the remaining ingredients except the parsley and lemon slices
  5. Simmer for 2 minutes
  6. Remove from stove and put into a tapas bowl.
  7. Garnish with the chopped fresh parsley and lemon slices
  8. Enjoy with some crusty bread, YUM!
Nutrition Facts
Spanish Garlic Mushrooms
Amount Per Serving
Calories 237 Calories from Fat 198
% Daily Value*
Fat 22g34%
Saturated Fat 3g19%
Sodium 121mg5%
Potassium 408mg12%
Carbohydrates 7g2%
Fiber 1g4%
Sugar 3g3%
Protein 4g8%
Vitamin A 489IU10%
Vitamin C 11mg13%
Calcium 11mg1%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.

 

South African Yellow Rice (Geelrys)

South African yellow rice is a delicious spiced rice.  It gets its yellow color and lovely flavor from turmeric and curry.  It is called geelrys in Afrikaans, which literally translates to yellow rice.  South African yellow rice is always served with the national dish called bobotie.  It also makes a wonderful side dish for just about any occasion.

 

This South African yellow rice recipe is simple and cooks up easily on the stove top. You should use basmati rice for this one.    Additionally, this recipe calls for sultana raisins they are dried white grapes, they are sweet and really elevate the dish.  If you don’t have them you can of course use regular raisins.

There are different recipes for this beloved dish, some add ginger and onion, some add cinnamon etc.  I made mine without the brown sugar and using a combination of water and chicken broth,  it turned out perfect.

Did you know that South Africa is one of the topmost wine producers in the world?  South Africa has been producing wine since 1659.  South Africa is home to the longest continuous wine route in the world. 

If you would like to learn more about South Africa be sure to check out “Our Journey to South Africa”.  You will also find more authentic South African recipes like Bobotie, biltong, and melktert.

Craving even more?  Be sure to join the culinary and cultural journey around the world so you don’t miss a thing,  it’s free,  You can also follow me on Instagram, Facebook ,  Pinterest and youtube to follow along our journey.

Please note that this page contains affiliate links in which I will earn a small commission however, it will in no way affect the price you pay. I thank you for your support!

5 from 2 votes
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South African Yellow Rice (Geelrys)

A lovely side dish for any occasion but always alongside the national dish called bobotie.

Course Side Dish
Cuisine South African
Prep Time 5 minutes
Cook Time 25 minutes
Total Time 30 minutes
Servings 4
Calories 254 kcal
Author Darlene at International Cuisine

Ingredients

  • 1 cup basmati rice rinsed & drained
  • 1 tablespoon butter or oil
  • 1/4 cup sultanas
  • 1 tsp turmeric powder
  • 1/2 teaspoon curry powder
  • 1 tablespoon brown sugar optional
  • 2 cups chicken broth or water or combination of both
  • salt and pepper to taste

Instructions

  1. Heat the butter or oil in a saucepan over medium heat.

  2. Add the rice and gently stir until rice begins to turn opaque.
  3. Add sultanas, turmeric, curry, and sugar if using and stir until well mixed in.
  4. Slowly stir in chicken broth or water or combination of the two and raise heat to medium-high. Add salt and pepper to taste.

  5. Bring to a boil then turn the heat to low and cover the pan with a lid.
  6. Simmer for 20-25 minutes. Remove from heat and fluff with a fork.

Nutrition Facts
South African Yellow Rice (Geelrys)
Amount Per Serving
Calories 254 Calories from Fat 36
% Daily Value*
Fat 4g6%
Saturated Fat 2g13%
Cholesterol 8mg3%
Sodium 65mg3%
Potassium 235mg7%
Carbohydrates 49g16%
Fiber 1g4%
Sugar 9g10%
Protein 6g12%
Vitamin A 87IU2%
Vitamin C 1mg1%
Calcium 22mg2%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.

 

Taro Root Chips

Taro root chips make a wonderful treat and taro root is a staple food on the remote islands of  Tuvalu and Solomon Islands. The taro root is an interesting tuber and can be cooked several ways, it is used in many cultures and cuisines.   This recipe calls for it first being boiled and then fried.  The result is a delicious chip to enjoy on its own or with any type of ceviche.

A basketful of Taro root chips

Taro root has all sorts of health benefits. It is rich in fiber and other important nutrients, as a resistant starch it may help control blood sugar, due to its high fiber content, it may reduce the risk of heart disease, it even has anticancer properties. It is said that taro root is good for your gut health and can even help you lose weight. Health reasons or not, it is delicious with a little ceviche on top.

Did you know that about 5 percent of the population on the Solomon Islands have blonde hair?  This has been a mystery for quite some time until a scientist discovered a blonde gene unique to the people there.  As you can imagine the blonde hair is striking against the dark skin of the natives.  

If you would like to learn more about the remote island nations, be sure to check out “Our Journey to Solomon Islands and Tuvalu.  There you will also find more authentic recipes to go with your taro root chips,  like palusami, tuna coconut curry, and coconut pudding.

Craving even more?  Be sure to join the culinary and cultural journey around the world so you don’t miss a thing,  it’s free,  You can also follow me on Instagram, Facebook ,  Pinterest and youtube to follow along our journey.

Please note that this page contains affiliate links in which I will earn a small commission however, it will in no way affect the price you pay. I thank you for your support!

A basketful of Taro root chips
5 from 3 votes
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Taro Root Chips

A lovely chip made from taro root.

Course Appetizer
Cuisine Solomon Islands, Tuvalu
Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Servings 4
Calories 376 kcal
Author Darlene at International Cuisine

Ingredients

  • 1 lb. taro root peeled
  • 1/2 cup oil for frying
  • 1 clove garlic minced
  • salt and pepper to taste

Instructions

  1. Peel the taro root and place in salted boiling water until just tender (take care not to overcook or it will become mushy and fall apart.)
  2. When cool, cut into slices
  3. heat cooking oil over medium high heat, add taro root to oil and cook until golden brown, flip over and brown other side.
  4. Remove and sprinkle with salt, pepper and minced garlic clove.
  5. Enjoy on its own or a scoop for some fresh ceviche.
Nutrition Facts
Taro Root Chips
Amount Per Serving
Calories 376 Calories from Fat 252
% Daily Value*
Fat 28g43%
Saturated Fat 2g13%
Sodium 13mg1%
Potassium 670mg19%
Carbohydrates 30g10%
Fiber 5g21%
Sugar 1g1%
Protein 2g4%
Vitamin A 86IU2%
Vitamin C 5mg6%
Calcium 49mg5%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.

 

Coconut Pudding ( A Dessert from Solomon Islands and Tuvalu)

Coconut pudding is a super quick and easy recipe to make.  I actually think it is more like a jello than a pudding.  It is very tasty and would be perfect for hot summer day on the beach.  I served it  in a coconut shell for a unique presentation.

Coconuts are abundant on both of these island nations, Solomon Islands and Tuvalu.  You can of course make the coconut pudding using fresh coconut milk which would be most authentic or you can also make it with canned coconut milk.  Sometimes opening a coconut can be a bit intimidating but the truth is if you use a corkscrew and poke one of the eyes you can remove the water.  Then you can give the coconut a good whack with the back side of sturdy clever and it will crack right open. If you want to remove the flesh of the coconut this tool comes in very handy. 

Did you know that Tuvalu is the least visited country in the world?  It is quite remote and may be one of the first to go under the sea due to climate change.  If you would like to learn more about these countries be sure to check out “Our Journey to Solomon Islands and Tuvalu”

If you are looking for more authentic Oceania recipes be sure to check out my other recipes Taro Root Chips, Palusami, and Tuna Coconut Curry

Craving even more?  Be sure to join the culinary and cultural journey around the world so you don’t miss a thing,  it’s free,  You can also follow me on Instagram, Facebook ,  Pinterest and youtube to follow along our journey.

Please note that this page contains affiliate links in which I will earn a small commission however, it will in no way affect the price you pay. I thank you for your support!

5 from 3 votes
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Coconut Pudding (A Sweet Island Dessert)

This is a super quick and easy recipe that would be perfect for a warm summer day on the beach

Course Dessert
Cuisine Solomon Islands, Tuvalu
Prep Time 5 minutes
Cook Time 7 minutes
refrigeration time 1 hour
Total Time 1 hour 12 minutes
Servings 4
Calories 255 kcal
Author Darlene at International Cuisine

Ingredients

  • 2 14 0z Cans Coconut Milk unsweetened
  • 1/2 Cup cornstarch
  • 1 Cup Sugar
  • 1/4 teaspoon Salt
  • 2 Coconuts Cut in half for serving

Instructions

  1. In a medium size saucepan add in all the ingredients and cook over medium high heat.

  2. Stir constantly until the sugar and cornstarch is dissolved.

  3. Keep stirring until the mixture starts to boil, thicken and is smooth.

  4. Remove from heat and place in a covered bowl into the refrigerator for about 1 hour until chilled.

  5. When you are ready to serve prepare your coconuts if using as a serving vessel.

  6. Scoop the coconut pudding into the coconuts and serve.

Nutrition Facts
Coconut Pudding (A Sweet Island Dessert)
Amount Per Serving
Calories 255 Calories from Fat 9
% Daily Value*
Fat 1g2%
Saturated Fat 1g6%
Sodium 147mg6%
Carbohydrates 65g22%
Fiber 1g4%
Sugar 50g56%
Protein 1g2%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.

 

Molouk (A crispy fried spiced snack from the Seychelles)

Molouk is a crispy fried spiced up snack from the Seychelles.  It is very similar to the Indian treat called murruku.  Imagine sitting at a bar on a pristine white sand beach at a resort and you will find these addicting snacks served like you would find peanuts or chips. 

two shells filled with the crispy fried treat called moloukMolouk are spiced up with cumin, cinnamon and hot chili powder.  You can make them as spicy as you like.  The dough which also calls for rice flour and gram flour is then pressed through a noodle maker and the if you don’t have one you can pick one up here.  The dough is then dropped into hot oil and fried until crispy.  They are best enjoyed hot out of the fryer.

Did you know that the staple food is curry and rice in the Seychelles?  Coconut milk and spice is often used in the curry along with seafood, which is obviously abundant in the island nation.  Molouk along with the curries are a reflection of the history of the islands.  A creole dish indeed.  If you would like to learn more about this beautiful country be sure to check out “Our Journey to the Seychelles”

If you enjoy this  molouk recipe, you will also find more authentic recipes like daube de banana and octopus curry you are sure to love.

Craving even more?  Be sure to join the culinary and cultural journey around the world so you don’t miss a thing,  it’s free,  You can also follow me on Instagram, Facebook ,  Pinterest and youtube to follow along our journey.

Please note that this page contains affiliate links in which I will earn a small commission however, it will in no way affect the price you pay. I thank you for your support!

two shells filled with the crispy fried treat called molouk
5 from 1 vote
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Molouk (A spicy fried treat from the Seychelles)

Molouk is a lovely snack to enjoy as you would peanuts or chips with a drink.

Course Appetizer
Cuisine Seychellois
Prep Time 10 minutes
Cook Time 5 minutes
Total Time 15 minutes
Servings 4
Calories 387 kcal
Author Darlene at International Cuisine

Ingredients

  • 1 cup gram flour
  • 1 cup rice flour
  • 1 Tbsp butter, unsalted
  • 1 tsp salt
  • 1 tsp cumin seeds
  • 1 tsp cumin, ground
  • 1 tsp chili powder, hot
  • 3 Tbsp oil hot
  • 2/3 cup water
  • 1 cup oil for frying

Instructions

  1. Mix all the ingredients together in a bowl until you get a smooth dough

  2. Heat the oil for frying in a pan or deep fryer to medium high

  3. Put the dough in your noodle press and make small pieces (see picture)

  4. Fry on both sides until crispy

  5. remove with slotted spoon and drain on a paper towel to remove excess oil.

  6. Serve warm

Nutrition Facts
Molouk (A spicy fried treat from the Seychelles)
Amount Per Serving
Calories 387 Calories from Fat 144
% Daily Value*
Fat 16g25%
Saturated Fat 3g19%
Cholesterol 8mg3%
Sodium 641mg28%
Potassium 316mg9%
Carbohydrates 50g17%
Fiber 4g17%
Sugar 3g3%
Protein 9g18%
Vitamin A 289IU6%
Calcium 27mg3%
Iron 2mg11%
* Percent Daily Values are based on a 2000 calorie diet.

Daube de Banana (A Seychelles Dessert)

Daube de banana is just one of many recipes using plantains or banana in the Seychelles.  Bananas and Plantains are abundant on the islands there.  I love this recipe because it really is representative of the Seychelles and their flavors.  Vanilla, cinnamon, nutmeg and coconut milk make this daube de banana, delectable.  I think you will love it.A plateful of daube de banana

This recipe was made with ripe plantains.  I burnt mine just a tad but it did not spoil it at all, it sort of just caramelized the banana. The flavor is just perfect for a dessert that could be served for just about any occasion.

Did you know that the Seychelles is made up of 115 islands most of which are uninhabited?  The Seychelles are known to be a honeymoon destination due to its pristine white sand beaches and crystal clear waters in the middle of the Indian Ocean.  If you would like to learn more about the beautiful country be sure to check out “Our Journey to the Seychelles”

If you enjoy this daube de banana recipe, you will also find more authentic recipes like Octopus Curry and smoked fish salad you are sure to love.

Craving even more?  Be sure to join the culinary and cultural journey around the world so you don’t miss a thing,  it’s free,  You can also follow me on Instagram, Facebook ,  Pinterest and youtube to follow along our journey.

Please note that this page contains affiliate links in which I will earn a small commission however, it will in no way affect the price you pay. I thank you for your support!

A plateful of daube de banana
3.5 from 2 votes
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Daube de Banana

A perfect dessert recipe from the Seychelles you will love for any occasion.

Course Dessert
Cuisine Seychellois
Prep Time 5 minutes
Cook Time 45 minutes
Total Time 50 minutes
Servings 4
Calories 365 kcal
Author Darlene at International Cuisine

Ingredients

  • 1 vanilla pod split
  • 1 tsp nutmeg ground
  • 2 cups coconut milk
  • 2 cinnamon sticks
  • 2 large Plantains ripe
  • 2 Tbsp sugar
  • 1/2 tsp salt

Instructions

  1. Peel the plantains, cut in half and then half again lengthwise.
  2. Place the cinnamon sticks in the bottom of a pan. Place the cut plantains on top with the cut side up sprinkle the sugar, salt and nutmeg on top.

  3. Add the split vanilla pod then cover with the coconut milk. Bring to a boil and cook for 10 minutes.
  4. Reduce the heat to low and cook for another 35 minutes. Watch to make sure it doesn't burn. Arrange on a plate and serve.

Nutrition Facts
Daube de Banana
Amount Per Serving
Calories 365 Calories from Fat 225
% Daily Value*
Fat 25g38%
Saturated Fat 22g138%
Sodium 309mg13%
Potassium 695mg20%
Carbohydrates 40g13%
Fiber 3g13%
Sugar 20g22%
Protein 4g8%
Vitamin A 1009IU20%
Vitamin C 18mg22%
Calcium 41mg4%
Iron 4mg22%
* Percent Daily Values are based on a 2000 calorie diet.

 

 

Serbian Salad with cheese (Sopska Salata)

Serbian salad called sopska salata, is a very typical salad for the entire Balkan region.  This salad is light and refreshing. If you use cheese this salad is called Sopska or shopska, if you don’t it is called Srpska salata or Serbian salad.

The lightness of using sunflower oil for the dressing is nice.  In Serbia this salad is typically served as a side dish, not as an appetizer. Of course, you will want to use the freshest ingredients and if they come from your own garden, even better.

a bowl of Serbian salad with cucumbers, tomatoes, peppers and cheese

Please note that I only put on a little bit of cheese for photography purposes but when making it you should pile it on.  Typically you would not be able to see anything underneath the cheese when this Serbian salad is served.

Make sure to use the freshest ingredients as farm fresh is most popular in Serbia. 

Craving even more?  Be sure to join the culinary and cultural journey around the world so you don’t miss a thing,  it’s free,  You can also follow me on Instagram, Facebook ,  Pinterest and youtube to follow along our journey.

Please note that this page contains affiliate links in which I will earn a small commission however, it will in no way affect the price you pay. I thank you for your support!

a bowl of Serbian salad with cucumbers, tomatoes, peppers and cheese
4 from 4 votes
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Serbian Salad

A lovely salad for any occasion, light and refreshing

Course Salad
Cuisine Serbian
Prep Time 10 minutes
Total Time 10 minutes
Servings 4
Calories 188 kcal
Author Darlene at International Cuisine

Ingredients

  • 1 large cucumber sliced
  • 2 large tomatoes diced
  • 1 bell pepper sliced
  • 2 scallions or spring onions sliced
  • 8 Tablespoons Serbian white cheese or feta crumbled
  • Chives for garnish
  • For the Dressing:
  • 2 Tablespoons sunflower oil
  • 2 teaspoons white wine vinegar
  • Salt and Pepper to taste

Instructions

  1. Combine all the prepared vegetables into a salad bowl
  2. Prepare the dressing by whisking the oil, vinegar salt and pepper together.
  3. Dress the vegetables by tossing lightly with the dressing
  4. Top the salad with the cheese

  5. Garnish with chives

Nutrition Facts
Serbian Salad
Amount Per Serving
Calories 188 Calories from Fat 135
% Daily Value*
Fat 15g23%
Saturated Fat 6g38%
Cholesterol 30mg10%
Sodium 388mg17%
Potassium 411mg12%
Carbohydrates 9g3%
Fiber 2g8%
Sugar 6g7%
Protein 6g12%
Vitamin A 1943IU39%
Vitamin C 54mg65%
Calcium 191mg19%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.