AI-generated photo.
Egyptian · Egypt
Salata baladi
Also called سلطة بلدي
Salata baladi, a dish from Egypt (سلطة بلدي).
Pai editors’ mark 4 / 5
Plan, list, and collections
Salata baladi is cooked in Egypt as its own dish. Chop everything small and dress it sharply. It should taste of lemon first. Amounts are scaled for four from foods this library can count, so the nutrition panel comes from those ingredients.
Health
How this plate sits
Counted from the ingredient table. The score, richness, and badges describe one serving as written. The ring and the nutrient table follow the serving count above. This is general information, not medical advice.
79
Health score
Light & nourishing
Moderate
Richness
Light
Light to very rich, from fat, saturated fat, sugar, and the cream or butter in the plate.
- Protein 6%
- Carbs 37%
- Fat 57%
Watch · Diabetes-friendly
It misses a gentler mark: sugar, fiber, the starch mix, or the richness of the plate.
Suits · Heart-friendly
Saturated fat, cholesterol, and sodium stay modest, with some fiber.
Watch · Weight loss
Calories, protein, or richness make this a fuller plate than a light day wants.
Watch · High protein
Protein is about 1.8 g, under the 25 g mark.
Suits · Low sodium
About 397 mg of sodium, under the 450 mg mark.
Suits · Gluten-free
No wheat, barley, or rye in the required list. Still read labels on sauces and oats.
Suits · Dairy-free
No milk ingredients in the required list.
Suits · Vegan
No meat, fish, egg, dairy, honey, or gelatin in the required list.
Suits · Pregnancy
No alcohol, liver, or caffeine in the required list. Cook meat, eggs, and seafood through.
Suits · Gentle when sick
Mild, not fried, and not a very rich plate. Comfort, not a treatment.
Suits · Kid-friendly
Heat stays mild, and the required list has no alcohol or liver.
Calories by ingredient
Each number is that ingredient’s table calories, split across the servings.
- Olive oil62 kcal
- Yellow onion18 kcal
- Tomato14 kcal
- Cucumber9 kcal
- Lemon juice2 kcal
- Flat-leaf parsley1 kcal
Glycemic load
Estimated glycemic load for this count: 3.7. The bands come from the ingredient table.
Portion
One serving is about 107 kcal. Two portions would be about 214 kcal if you want a fuller plate.
Allergens. None flagged in the required list.
Make it healthier
Serve three-quarters of the plate
The ingredient mix stays the same. Calories are three-quarters of the counted serving.
About 80 kcal after the change.
Use half the kosher salt and brighten the plate with lemon or lime.
The same dish with less sodium. This is the kitchen note. A new calorie figure is shown only when the grams can be replayed on the ingredient table.
Low confidence: no new calorie figure. The grams cannot be replayed on the table.
Stir in a handful of spinach or cabbage near the end.
More fiber without a new sauce. This is the kitchen note. A new calorie figure is shown only when the grams can be replayed on the ingredient table.
Low confidence: no new calorie figure. The grams cannot be replayed on the table.
| Nutrient | Amount | % daily value |
|---|---|---|
| Calories | 107 kcal | 5% |
| Protein | 1.8 g | 4% |
| Carbohydrate | 10.5 g | 4% |
| Fiber | 2.2 g | 8% |
| Total sugars | 5.3 g | 11% |
| Fat | 7.3 g | 9% |
| Saturated fat | 1 g | 5% |
| Cholesterol | 0 mg | 0% |
| Sodium | 397 mg | 17% |
| Potassium | 378 mg | 8% |
| Calcium | 34 mg | 3% |
| Iron | 0.8 mg | 4% |
| Magnesium | 24 mg | 6% |
| Zinc | 0.4 mg | 4% |
| Vitamin A | 53 mcg | 6% |
| Vitamin C | 24.9 mg | 28% |
| Vitamin D | 0 mcg | 0% |
| Vitamin E | 1.5 mg | 10% |
| Vitamin K | 82 mcg | 68% |
| Thiamin (B1) | 0.1 mg | 7% |
| Riboflavin (B2) | 0.1 mg | 4% |
| Niacin (B3) | 0.6 mg | 4% |
| Vitamin B6 | 0.2 mg | 9% |
| Folate | 33 mcg | 8% |
| Vitamin B12 | 0 mcg | 0% |
These figures follow the USDA-linked ingredient table where a safe FoodData Central row exists. Optional ingredients are left out. A few pantry items still use Pai's curated numbers because no close USDA row was found. 50 g is the daily value for added sugar. This figure is total sugar, including fruit and milk.
- A serving stays under about 420 calories, so it can sit inside an ordinary day.
- Sodium stays in a comfortable range.
Pai shares general nutrition information for everyday cooking. It is not medical advice, a diagnosis, or a treatment plan. Health labels are estimates from reference ingredient data and do not account for your lab results, medications, or how a food is absorbed. If you are pregnant, managing diabetes, cholesterol, an allergy, or any illness, use this as a menu of ideas and follow the clinician who knows you. In an emergency, call local emergency services.
Equipment
- Scale
- Mixing bowl
- Sharp knife
Ingredients
Each line is stored in grams. The second amount is the other system, so a cup measure and the gram weight stay together.
Tomato3 tomatoes320 g
Cucumber1 cucumber250 g
Yellow onion1 onion180 g
Lemon juice3 tbsp40 ml
Olive oil2 tbsp30.77 ml
Kosher salt1 tsp4 g
Flat-leaf parsley0.5 cup15 g
The first amount follows the unit toggle. The second is the other system. Both follow the serving count.
If you need to swap
- Use half the kosher salt and brighten the plate with lemon or lime.. The same dish with less sodium.
- Stir in a handful of spinach or cabbage near the end.. More fiber without a new sauce.
Method
AI-generated photo.
1Chill the bowl. Wash anything that will be eaten raw. For Salata baladi, start here: chop everything small and dress it sharply.
AI-generated photo.
2Chop everything small and dress it sharply. It should taste of lemon first.
Cook 10 min
AI-generated photo.
3Taste for salt and acid before it goes to the table. Stop when this is true of Salata baladi: Chop everything small and dress it sharply. It should taste of lemon first.
AI-generated photo.
4Serve cold, in the bowl it was dressed in. Salata baladi is eaten in Egypt as this plate, with the sauce or garnish that belongs to it.
How you know it is done
Salata baladi is done when it looks like the finished plate in the last step, with the seasoning tasted and adjusted.
If it goes wrong
- Salata baladi looks done on top and is still raw in the center. Trust the cue in the method, not the color alone. Give it a few more minutes and check the center.
- Salata baladi spread, sank, or turned out dry. Measure by weight next time, heat the oven fully, and stop when the doneness cue appears rather than when the timer ends.
Storage
Cool Salata baladi, then cover and refrigerate for up to 3 days. Freeze portions for a month if the dish reheats in a pot or oven, not a raw salad.
How this dish helps your daily life
- Salata baladi is cooked by no-cook in Egypt. The steps follow that technique, including the timing above.
- Every ingredient is weighed, so the fiber, fat, and salt on the panel match this plate.
Notes
Pregnancy. There is no alcohol in the required list. Wash produce and use pasteurized dairy if you add it.
Allergens in the required list: none flagged.
Your stars and note
Pai shares general nutrition information for everyday cooking. It is not medical advice, a diagnosis, or a treatment plan. Health labels are estimates from reference ingredient data and do not account for your lab results, medications, or how a food is absorbed. If you are pregnant, managing diabetes, cholesterol, an allergy, or any illness, use this as a menu of ideas and follow the clinician who knows you. In an emergency, call local emergency services.