Orange, Pistachio & Tomato Salad
This salad proves that fresh and colourful needn't be complicated: juicy orange pieces meet ripe tomatoes, crunchy pistachios and lightly blanched red onions. A squeeze of lime and plenty of fresh basil pull it all together. Perfect as a light side for the barbecue or a quick, low-carb lunch.
Ingredients
- 2 red onions
- 1 orange
- 2 tomatoes
- 45 g unsalted pistachios
- 1 tbsp olive oil
- 1 lime
- 20 leaves fresh basil
- salt, to taste
- pepper, to taste
The ingredient amounts above scale with your choice. The value per serving stays the same, while the total in the pot grows with the number of servings.
All nutrition values side by side
| Nutrient | per serving (estimate) | Total for 1 Serving |
|---|---|---|
| Calories | 410 kcal | 410 kcal |
| Carbohydrates | 32 g | 32 g |
| Protein | 11 g | 11 g |
| Fat | 26 g | 26 g |
| Fibre | 7 g | 7 g |
| of which sugar | 20 g | 20 g |
How this is calculated
Target amount = ingredient amount × target servings ÷ base servings. The result is then rounded for kitchen use: from 100 g or ml to the nearest 5, between 1 and 99 to the nearest 1, pieces and spoons to half units, amounts below one unit to quarters, thirds or halves. Teaspoons and tablespoons also go down to an eighth, kilograms and litres stay finer.
Total = value per serving × target servings. The value per serving is unchanged, because ingredient amount and serving count change by the same factor.
Sources
- Regulation (EU) No 1169/2011 (FIC), Art. 32 and 33: nutrition values per 100 g or 100 ml, additionally allowed per portion.
- European Commission, Guidance document for competent authorities for the control of compliance with EU food law, setting of tolerances for nutrient values declared on a label, December 2012.
Nutrition values are estimates from the recipe record, not laboratory results. Even for checked labels the EU sets tolerances: for fat, protein and carbohydrates 20 percent in the range of 10 to 40 g per 100 g, and 2 g per 100 g below that. Home cooking varies more, because variety, size and cooking loss of the ingredients differ. Kitchen rounding also shifts the total slightly against the plain rule of three. Anyone who has to keep amounts exact for medical reasons, for example during a nutrition therapy prescribed by a doctor, should discuss them with a doctor or a registered dietitian. Your serving count is calculated in your browser only, it is neither stored nor transmitted.
Instructions
- Peel and finely chop the onions. Drop them into boiling water and cook for about 2 minutes. Tip into a sieve, drain and rinse under cold water.
- Peel the orange completely, removing all the white pith, then cut into cubes.
- Dice the tomatoes. Roughly chop the pistachios. Squeeze the lime.
- Combine the orange, onions, tomatoes and pistachios with the lime juice. Add 1 tbsp olive oil and season with salt and pepper.
- Wash the basil, roughly chop and stir through the salad. Let it stand briefly, then serve.
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Nutrition facts per serving (estimate)
| Calories | 410 kcal |
|---|---|
| Carbohydrates | 32 g |
| Protein | 11 g |
| Fat | 26 g |
| Fibre | 7 g |
| of which sugar | 20 g |
Frequently asked questions
Can I prepare the salad ahead?
You can prep all the ingredients in advance and toss them together just before serving. That keeps the salad fresh and the pistachios crunchy.
Does it work for a barbecue?
Absolutely. It makes a lovely light, fruity side for grilled meat, fish or vegan barbecue dishes.
Can I swap the lime for lemon?
No problem at all. Lemon juice is a touch milder but gives the salad the same pleasant freshness.
Is this salad low in carbs?
Yes, it's naturally low in carbohydrates, which makes it a good fit for lighter, low-carb eating.
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