KACHUMBARI

(A traditional salad)

Preparation time:   15 minutes

Ingredients

4 tomatoes

2 medium size onions

1 green pepper

2 small carrots

¼ cup of a water

Juice from half of medium-size lemon

½ cup chopped parsley or cilantro

Red pepper (optional)

¼ teaspoon salt

Preparation

Wash the vegetables well.

Cut the tomatoes and pepper into slices.

Cut the parsley.

Peel the carrots off and grate them.

Cut the onions and add salt.

Wash the onions to remove their bitterness. (Some people in Africa don't like the onions' original flavor.)

Mix all the vegetables together.

Add salt, lemon juice and water.

Mix it well.

Serves 6.

            Dietician’s Verdict (per serving):

Calories: 45

Fat: 0.3 g

Sodium: 99 mg

Cholesterol: 0 mg

Sugar: 5.6 g

Protein: 1.6 g

Fiber: 2.6 g

Total carbs: 10.1 g

Nutrition Grade: A