Kachumbari recipe will teach you how to make delicious crunchy fresh tomato, onion, green pepper and coriander leaves salad. ? SUBSCRIBE TO KENYAN FOOD RECIPES VIDEOS ► https://www.youtube.com/channel/UCn_oACAMbzY0KR2XqjFHQCA?sub_confirmation=1
This Kenyan salad with its Swahili name “Kachumbari” is popular as a side dish or condiment especially for grilled meats and rice dishes in Kenya. Once you have tried Kachumbari, you may form a habit to enhance the flavour of your food by sprinkling a bit of it on your rice or meat dishes.
Kachumbari ingredients are 5 fresh tomatoes, 1 onion, 1 green pepper, coriander leaves and a pinch of salt. This kachumbari recipe comfortably serves 4.
We usually use a formula of three tomatoes to one onion, though in this case we found a perfect balance of 5 tomatoes and one onion, since we had green pepper and coriander leaves to add to it too.
A simpler and quick Kachumbari recipe can be made by using only tomatoes and onions, and the perfect balance is the ratio of three tomatoes to one onion.
Red onion has a harsh flavour that can overpower everything mixed with it, this is why to tame the taste of onions in our Kachumbari salad we found the ratio of three tomatoes to one onion or a bit more tomatoes to one onion works best.
Another way to reduce the dreaded onion aftertaste of your Kenyan Kachumbari salad, is to soak your thinly sliced red onions in a bowl of ice water for at least 10 minutes before mixing it with the rest of the Kachumbari ingredients.
How to make kachumbari salad is pretty easy.
As seen on the Kachumbari recipe video, slice five tomatoes, one red onion, one green pepper and coriander leaves into a big bowl. Add a pinch of salt to taste. Mix the Kachumbari ingredients well and its ready to serve up to four. Bon appetit. ?
Kachumbari health benefits
As a mixture of fresh tomato, onion, green pepper and coriander leaves, the first health benefit of Kachumbari salad comes green pepper.
Being low in calories, green peppers are an excellent source of vitamins A and C, potassium, folic acid, and fiber.
You can also try out your Kenyan Kachumbari salad using Red peppers in place of green. The added advantage of using red pepper is they have the most nutrition, as they stay on the farm the longest.
Green peppers are harvested earlier, before they have a chance to turn yellow, orange, and then red. Compared to green bell peppers, the red ones have nearly 11 times more beta-carotene and 1.5 times more vitamin C.
Apart from the bad breath and tears that the Onion may be best known for, raw red onions deliver healing and antibacterial properties that cleanse and detox our bodies to eliminate disease.
Onions used in your Kachumbari, have antihistamine effects due to quercetin. This antioxidant acts like an antihistamine and an anti-inflammatory agent that may reduce histamine, and other allergic or inflammatory chemicals in the body, and potentially help in the treatment of asthma.
The presence of onions in your Kachumbari also helps lower the level of glucose. Onions have an essential oil, allyl propyl disulphide, that lowers blood sugar levels by increasing the amount of free insulin that is available. Onions are good for diabetes management.
Tomatoes in your Kenyan Kachumbari helps as a source of the antioxidant lycopene. These have many health benefits, including reduced risk of heart disease and cancer. They are a great source of vitamin C, potassium, folate and vitamin K.
Coriander leaves are a great source of dietary fiber, manganese, iron and magnesium as well. Persons suffering from anaemia can benefit from coriander since it contains high amounts of iron, which is essential for curing anemia.
I hope this Kachumbari recipe video and information has been quite informative, and you have enjoyed watching.
Kindly let us know if you have tried the Kenyan Kachumbari before or if you are going to make yourself some Kachumbari salad under the comment section. Also remember to Subscribe to Kenyan Food Recipes Youtube channel for more Kenyan food videos.
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Credit:
Music: Arriba Mami
Source: YouTube Audio Library
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