One of my family’s favorite recipes, especially with a Mediterranean meal, is Israeli salad. It’s essentially a cucumber-tomato salad, or as my daughter likes to call it, a “Mediterranean salsa.” She’s a self-proclaimed chickentarian (only eats chicken, fruits, and vegetables), and this is one of her go-to favorites.
We first discovered this dish when we lived in the suburbs of Chicago. A restaurant chain called Naf Naf served a version of it as a topping for pitas and salads, and it quickly became one of our favorites.
When I was diagnosed with vestibular migraines, I was sad to think I couldn’t make this recipe anymore since it included several “do not eat” ingredients. But over time, I was able to modify it to fit the Migraine Diet—without changing the flavor too much.
One quick note: this salad doesn’t stay fresh for long. Each batch is good for about 2–3 days in the refrigerator, after which the cucumbers start to look slimy. Luckily, it’s so quick and easy to make that even this mom of two busy athletes can whip up a fresh batch anytime.
Israeli Salad (Migraine-Friendly)
Prep Time: 10 minutes
Total Time: 10 minutes
Servings: 8
Ingredients
- 3 Roma tomatoes
- 1 cucumber (Persian or English seedless)
- 1 large shallot
- ½ cup parsley
- 2 Tbsp vinegar
- 3 Tbsp olive oil
- Salt & pepper, to taste
Instructions
- Wash all vegetables thoroughly.
- Dice the tomatoes, cucumber, and shallot. Place into a medium bowl.
- Chop parsley and add it to the bowl.
- In a small bowl, whisk together vinegar, olive oil, salt, and pepper.
- Pour dressing over vegetables and mix well. Taste and adjust seasoning if needed.
Notes & Variation:
Not following the Migraine Diet?
Swap the shallot for ½ cup diced red onion, and replace vinegar with 3 Tbsp lemon juice.
Serving ideas:
- As a topping for chicken shawarma or grilled chicken
- Over rice for a quick bowl
- Mixed into a green salad
- Add-In Chickpeas
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