Health Benefits of Kachumbari – Kenyan’s Take on Salad Dish

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Wonder how other countries experience a salad dish? Well, a distant country from the East Africa called Kenya definitely has a unique take for that.

Known as Kachumbari, this local salad delicacy is simple yet full of freshness. As the result, there are many health benefits of kachumbari that are unique and beneficial for you. So, care to find out just what it is and how it is perfect for you?

First, let’s find out what makes kachumbari so unique

An average salad uses plenty of condiments such as red wine vinegar, apple cider, thousand island mayonnaise, or plain mayo. Are they usable for kachumbari?

Amusingly, no, because this particular salad doesn’t use any of those condiments at all. In fact, the only condiments used for this particular salad are salt, black pepper, and lime juice. So what does that leave you with, exactly?

The answer is: Simple, pure freshness. Kachumbari wholeheartedly takes advantage of the fruits’ and veggies’ natural flavor by strengthening them with the aforementioned flavors.

As for the contents themselves, kachumbari consists of simple veggies such as tomato, onion, and cucumber. You can also add avocado, cilantro, red chili, cabbage, maize porridge, grilled meat, and/or rice pilaf.

So, what’s the health benefits of kachumbari you can get?

Without a doubt, there are many health benefits of kachumbari for your body. Let’s find out based on each ingredient.

First comes the onion, which contains 1.1 grams of protein, 40 calories, and 1.7 grams of fiber. Adding to those are micro-nutrients like potassium, vitamins, and an antioxidant named quercetin which helps remove free radicals in your body.

Then comes tomato, packed with 0.8 gram of protein, 16 calories, and 1.1 grams of fiber. While the micronutrients are similar to onion, tomato has a different antioxidant named lycopene that improves your HDL cholesterol rate and reduce the LDL rate. Here’s also Benefits of Indian Dessert

Last but not least is cucumber with its 0.6 gram of protein, 12 calories, and 0.7 grams of fiber. It’s the most watery veggie of them all, packed with more micronutrients, and can help maintain your body skin from waste and irritation. Don’t forget, the skin and seeds are the most nutritious parts of the cucumber. Also,
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With that being said, you can see how abundant the health benefits of kachumbari is. Of course, you can gain more goodness from the other additional contents such as the rice palif, grilled beef, maize porridge, avocado, and red chili.

There you go, you may want to know about Health Benefits of Litti Chokka

And finally, this is how you prepare a kachumbari salad

As mentioned before, aside from the three mandatory veggies, you can add more contents to it. But there is one rule of thumb you should follow: Always soak the onion in salt water first. This is important in order to reduce the stinginess from the onion. Check out more about Health Benefits of Kathi Roll

Then, chop the veggies. You can either slice it or dice it, whatever suits you. If you do want to use red chili, keep the seeds for more spiciness to it. Regardless, pour the veggies into a bowl, splash it with a squash of lemon, sprinkles of salt and pepper, then mix them. Check out more about Health Benefits of Pani Puri

And there you have it, a bowl of fresh and pure salad. A single bite can give you all the health benefits of kachumbari to improve your health and diet. And on that bombshell, let’s start making some at home!