Classic Israeli Chopped Salad for One

Treat your body right with this fresh Israeli salad full of Middle Eastern flavors. With cucumbers, tomatoes, onion, parsley and a tahini dressing, this is the perfect little side dish for your dinner or lunch.

This salad is a riff on a staple at most Israeli falafel, shawarma, and steak restaurants. It's a ubiquitous sight as part of a large salad spread at parties, or at every Israeli family dinner.

It was often the only thing I could eat on menus that were entirely meat-dominated, and I even came to resent it over time. But now that summer is gone and fresh vegetables are few and far between, this Israeli chopped salad with My Go-To Tahini Sauce Recipe is a way to bring some lightness back into your lunch or dinner routine.

What is Israeli Salad?

Israeli salad is a finely diced mix of cucumbers, tomatoes and onion, with an olive oil and lemon dressing. Add tahini and some za'atar and seeds, and you've a full meal in one bowl.

This salad is vegan, healthy, and filling. It can be made for one, or multiplied to feed 10. This Israeli vegetable salad really is more about the technique: all the ingredients are chopped very finely, and then drizzled with a lot of clean, punchy dressing.

It gets its healthy fat and protein from nuts and tahini sauce, and its vitamins from cucumbers and tomatoes (in winter, please use cherry tomatoes - though they can't be cut as finely, they hold a lot more juice).

Variations

More than a recipe, this salad is really is more of a rough blueprint for whatever fresh vegetables you have on hand - if you're eating this with some protein on the side, or you're not a fan of seeds, feel free to omit the pumpkin seeds, the tahini, or the hemp hearts.

You can add lettuce, and use mint instead of parsley. I recall one particularly wild day, during a stage in which I hated cucumbers and lettuce, when I reduced this salad to an entire bowl of onions and tomatoes. Do not repeat that one at home, readers.

So take 15 minutes, and treat yourself to a nice, big bowl of Israeli vegetable salad. Your body will thank you. And just to balance all that goodness out, have a big glass of white wine on the side, and browse through these links.

Difference between Israeli Chopped Salad and Shirazi Salad

While both the Israeli chopped salad and Salad Shirazi are middle eastern chopped salads, sharing similarities in their use of fresh vegetables and tangy dressings, they also have distinct characteristics that set them apart.

This Israeli chopped salad includes sunflower seeds, hemp seeds, and raw tahini, giving it a nutty richness and depth of flavor. On the other hand, Salad Shirazi focuses on the simplicity of finely chopped cucumbers, tomatoes, onions, and herbs. It is dressed with lemon juice, olive oil, and sometimes sumac.

The Israeli version may have a creamier texture from the tahini dressing, while Salad Shirazi boasts a lighter and more refreshing profile, a perfect side dish for hot summer days. Both salads celebrate the abundance of fresh produce and vibrant flavors, offering unique culinary experiences rooted in their respective cultural traditions.

Ingredients in Israeli Salad

• Cucumber: Adds freshness and crunch to the salad. Varieties like English cucumbers or Persian cucumbers work well.
• Red Onion or White Onion: Provides a sharp, savory flavor. You can use whichever variety you prefer or have on hand.
• Tomato or Cherry Tomatoes (in winter): Adds juiciness and sweetness. Use ripe tomatoes or cherry tomatoes for the best flavor.
• Sunflower Seeds: Adds a nutty crunch and protein. You can also use other seeds like pumpkin seeds or sesame seeds for variation.
• Hemp Seeds: Adds a nutty flavor and additional protein.
• Za'atar Herb Mixture: A Middle Eastern spice blend that adds complexity and flavor. You can make your own za'atar blend or use a store-bought one.
• Fresh Parsley or Mint: Fresh herbs add zesty and a bright herbaceous flavor. Choose whichever herb you prefer or a combination of both for added freshness.
• Raw Tahini: Provides creaminess and richness to the dressing. Look for high-quality tahini for the best flavor.
• Tahini Oil: Adds additional richness and helps emulsify the dressing. Extra virgin olive oil or avocado oil can be used as substitutes.
• Water: Used to thin out the tahini dressing. Adjust the amount according to your desired consistency.
• Lemon Juice: Adds acidity and brightness to the salad.  Use fresh lemon juice for the best flavor. 
• Salt and pepper: Enhances the flavors and balances the sweetness of the vegetables. Use sea salt or kosher salt for seasoning.

See recipe card for exact quantities.

How to Make My Classic Israeli Salad Recipe

Dice and Chop Salad Ingredients

Toast sunflower seeds. Set aside

Finely chop cucumbers, onion and tomatoes (ensure all of your pieces are really small and uniform; this is the magic of this salad). Ladle into a large bowl, and toss chopped vegetabled together.

Season the Salad

Sprinkle toasted sunflower seeds, hemp seeds, za'atar mixture and mint (or parsley) on the salad.

In a jar, mix raw tahini, tahini oil and water (you may need to use a blender, depending on how soft your tahini is). Drizzle tahini on salad.

Finely, squeeze fresh lemon juice and sprinkle salt on salad. Toss to combine, taste, and add more salt or lemon, as needed.

Serving Suggestions

Serve this delicious salad with some warm pita bread, crusty bread, or your choice of protein. If you want to add cheese as your side of protein, I recommend to add feta cheese. It goes well with Israeli tuna salad, too!

Storage suggestions for my Israeli Chopped Salad

For storing the Israeli chopped salad:

Fridge: Place the salad in an airtight container and store it in the refrigerator. It should stay fresh for up to 2-3 days. However, keep in mind that the texture may become slightly softer as it sits in the fridge.

Freezer: While you can freeze some components of the salad separately, like the seeds and herbs, the overall salad doesn't freeze well due to the high water content of the vegetables. If you do freeze any components, store them in airtight containers or freezer bags and use them within a few months for best quality. However, it's recommended to enjoy the salad fresh for a fresh and crunchy experience.

Recipe