Israeli SaladIMG_7515IMG_7527IMG_7529   “Israeli Salad is very famous not only in Israel but in New York and you can find many versions of it in delis. A little lemon juice is in most I’ve tried, you may want to try adding that,  but I leave it out.    My version has chick peas and tuna added to the mix and it becomes a great low calorie lunch I love.  I change the vegetables to whatever I have on hand; broccoli and cauliflower work well also. This is one of those recipes where the technique matters.  The texture of the vegetables is important and slicing the vegetables does not work for this recipe. The vegetables have to all be diced the same size into one-quarter inch little cubes, and the easiest way, according to my dear Jewish friend Sara Gail, is to use a chopper such as the one I show here. The Progressive Vidalia Chop Wizard gives you those little cubes of vegetables just the right size for this salad. In less than five minutes, you have this beautiful Israeli salad! One serving (3/4 cup) is only 101 calories or 2 Weight Watcher points.   It will be even lower if you use fat-free dressing.  Enjoy!”

Servings:  8


 1/2 red onion, or white
2 carrots
1/4 medium green bell pepper
1/4 medium red bell pepper
1/2 cucumber
1/4 cup fresh parsley,optional
1/3 cup Italian salad dressing, or fat-free
1 (15-ounce) can garbanzo beans ( same as chick peas)
1 (4-ounce) can tuna


1. Chop all the vegetables in the chopper.
2. Put the vegetables in a bowl and add the chick peas and tuna.
3. Pour the Italian dressing over the salad.
4. Store in the refrigerator.

Nutritional Information: Israeli Salad, My Way

Amount Per Serving: 3/4 cup
Calories: 101
Calories from Fat: 40

* % Daily Value *
* Total Fat 4g 7%
* Saturated Fat 0g 2%
* Cholesterol 1mg 0%
* Sodium 358mg 15%
* Total Carbohydrates 12g 4%
* Dietary Fiber 3g 12%
* Protein 3g 6%
* Sugars 0g
* Vitamin A 83%
* Vitamin C 4%
* Calcium 3%
* Iron 3%

* * Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.


  1. Anonymous May 13, 2014 at 10:30 am

    I happen to have one of these cutters, so I tried this recipe. It is a delicious “low calorie” salad! I am not a big fan of chick peas, so I substituted them with cannelloni beans. It is a very filling salad too! Thank you for this recipe Ange, I get to use my cutter more often.

    1. ang1m May 13, 2014 at 3:58 pm

      I love this tasty lunch and am happy that even with the beans and tuna it is still low calorie. I like it with pinto beans,too, next time I’ll try the cannelloni. Glad you like it!


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