Why you should eat more Kachumbari

Kachumbari is a tomato and onion salad that makes for a perfect side dish to pair with various dishes.

Kachumbari can be found on almost every table accompanying meals in Kenya, especially with grilled meat (nyama choma, mutura), boiled eggs, fish and Coast dishes (pilau). It is a very simple salad which you can whip up in no time with simple ingredients and it does not require heating or cooking, it is consumed in its raw form.

What to eat with kachumbari

Kachumbari is suitable with any dish as a side dish. However, it is common with the grilled meat and fish dishes. While serving there are no restrictions on how many tablespoons to serve alongside the main meal. The most important bit about kachumbari is that it does not have time limits of when it should be consumed, thus any meal of the day can be accompanied by it.

Kachumbari nutrition

The kachumbari is a whole meal in nature. The fact that it’s eaten raw preserves all the nutrients. The constituents are mainly vegetables which are rich in different essential nutrients.

Below is the summary of the benefit of each ingredients making Kachumbari.

Tomatoes

Tomatoes are low in calories and provide important nutrients like vitamin C and potassium. Tomatoes are loaded with antioxidant called lycopene. It gives them their bright red color and helps protect them from the ultraviolet rays of the sun. In much the same way, it can help protect your cells from damage and is linked to several other benefits, such as a reduced risk of heart disease and certain cancers.

Tomatoes are a good source of several vitamins and minerals: Vitamin C, Potassium (an essential mineral beneficial for blood pressure control and heart disease prevention), Vitamin K1 (important for blood clotting and bone health), Folate (vitamin B9 – important for normal tissue growth and cell function)

Onions

Onions are vegetables and the most widely cultivated species of the genus Allium. Other related and commonly used vegetables include garlic, leeks, chives, shallots and scallions.

Onions are rich in sulfur (flavonoids, phytochemicals, and polyphenols), fiber, potassium, folate, calcium, vitamin B, vitamin C and they are low in fat, cholesterol and sodium.

Whether cooked, boiled or raw, onions are very versatile vegetables that can go with most meals. You can sauté, braise, boil, steam, bake, grill, caramelize, roast, or fry onions. Eating raw onions preserves the sulfur compounds in them.

Onions are a good source of vitamins, minerals, and fiber and are known to offer a variety of health benefits, such as: lower risk of cancer, help control blood sugar, improve immune system.

Chilli Pepper

Chili peppers are rich in various vitamins (A, C and B6) and minerals (copper and potassium) and antioxidant carotenoids, which are linked to numerous health benefits.

Health benefits of Chili pepper includes improves digestive health and metabolism, alleviates migraines, may reduce risks of cancer, fights fungal infections, colds, and the flu, provides joint pain relief, fights inflammation, supports cardiovascular health, may improve cognitive functions, may improve longevity, promotes red blood cell growth, improve ocular health and keeps your hair and skin healthy and more.

The most valuable characteristic of chili peppers is the compound capsaicin. Capsaicin is the primary compound in chili peppers that gives the peppers their distinct taste and a number of health benefits.

Coriander

Coriander is an aromatic herb in the apiaceous family of plants, that is extensively used around the world. Its leaves, stems, and seeds have a recognizable and pungent aroma and are commonly used raw or dried in cooking.

Coriander leaves are an excellent source of fiber, calcium, magnesium, manganese and iron. It has eleven components of essential oils, six types of acids, including ascorbic acid or vitamin C, each having several beneficial properties. Coriander seeds are can also be rich in phytonutrients and have a similar nutrient profile as leaves.

Lemon

The lemon is a bright yellow citrus fruit.  It has its distinctive sour taste because it’s rich in citric acid. The lemon’s unique flavor makes it a popular ingredient in drinks, desserts, sauces, dips and as a garnish for meat and fish dishes. Almost all parts of a lemon can be used in cooking and cleaning (Lemon juice is a natural cleaner and stain remover)

Lemons are high in vitamin C, fiber, and various beneficial plant compounds. Lemon is a versatile fruit that is responsible for several health benefits such as supporting heart health, boost immunity, improves digestion, beneficial for the skin, etc.

Making a Kachumbari

Ingredients

• 1large red onions, diced
• 2 large tomatoes, diced
• A bunch of coriander, chopped
• 1 small chilli pepper (optional)
• 1 lemon, juiced (approx. 1 tbsp juice)
• 1 tsp salt
• 1 tsp black pepper

Instructions

1. Place the diced onion in a small bowl and massage the salt into the onion pieces. Cover the salted onions with water and let stand for 10 min. This draws out much of the moisture, and some of the compounds that result in the pungency.
2. Place the chopped tomatoes and chili in a bowl.
3. Drain the onions and add them to the vegetables
4. Finish by adding the lemon juice and coriander
5. Mix well and taste the salad. Add salt or more lemon juice if desired
6. Serve with meat, fish, pilau, githeri (maize and beans cooked together), coconut rice or eat on its own

You can add cucumber and avocado to the Kachumbari because they go so well with the onion and tomatoes.

Kachumbari is a salad that is satisfactory in itself, and that will leave everyone contented. It a great way to get vegetables into your system.

Don’t make it complicated.