Mediterranean Parsley & Tomato Salad

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Created on 21 April 2023
Updated on 6 March 2024

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This family recipe nutritious anti-inflammatory Persley salad is refreshing and flavourful, making it an ideal lunch or dinner side dish. Quick to prepare, with just five main ingredients, this simple Mediterranean salad is tasty, especially when eaten chilled.

Parsley salad is shared by several regions on the Mediterranean coast, especially famous in Middle Eastern countries like Egypt, Turkey, and its neighboring country Iran. In Egypt this Parsley salad is called Tabbouleh, In Turkey it’s called Tablacı and in my husband’s country, Iran, it is called Piaz Jafari – Onion and Parsley (I don’t know why they skip tomato).

Make Mediterranean Parsley and Tomato Salad with me!

This salad recipe is another salad recipe from my mother-in-law. When I was in Tehran, where my husband was born, my in-law would make this quick parsley tomato salad to stuff in a sandwich for a quick lunch and dinner. That is how Persians typically eat this parsley salad and how my husband tricked himself into making the salami sandwich healthier. I have seen this salad in a sandwich fast food restaurant in Tehran as the salad filling option.

Through my observation, the combination of this parsley salad is often accompanied by meat, especially in Middle East, and I admit it makes a delightful pair. The unique parsley taste adds a tangy flavor to the sandwich, making it more flavorful. This way, it helps me reduce condiments in my sandwich.

This salad is similar to an Arabic salad called Tabouleh but without grains. It’s often served as a side dish with meat like shawarma, meat and chicken kebab. But it is delicious to eat as a side dish with any food, I like to pair this salad with shakshuka.

What to eat Mediterranean Parsley Salad with tomato with?

Stuff it in your sandwich (Persian way)
If you are thinking of making it more filling, add grains of your choice like bulgur, farro, or quinoa.
You could also pair it with barbeque like how Argentinians eat chimichurri, except it is salad instead of sauce.
I have eaten this parsley salad with grilled fish, the sharp and zesty taste of the salad cuts the fishy taste and cleans your palate. Why don’t you give it a try?
Alongside shakshuka to, balance your meal.
My lazy way is eating this salad with sourdough, egg, and avocado.

Sandwich with Mediterreanea Parsley Salad

The best part about this parsley and tomato salad recipe is the ingredients are common and easily accessible. Although parsley is not always in my fridge, do add parsley as my go-to anti-inflammatory grocery list. I think parsley is one of the underrated green vegetables that people should add to their diet, and here are the benefits of parsley.

Benefits of parsley

Parsley contains Vitamin A, C & K
Parsley is packed with antioxidants and is rich in Vitamin C. The amount of flavonoids in parsley makes it anti-cancer as it has anti-inflammation properties.
Since parsley is rich in Vitamin K, it benefits your bones. Vitamin K helps build stronger bones by supporting bone-building cells called osteoblasts. It helps to build bone density.
It may improve heart health. The folate compound in parsley is reported to have a possibility to reduce the risk of heart disease.

How long can you keep parsley salad in the fridge?

Since cutting veggies can be pretty laborious, I always make salad extra to keep it in the fridge for up to 2-3 days. Trust me, this salad tastes better the next day, especially when chilled. You want to keep the salad in the refrigerator for up to 4 days. And make sure to keep the parsley dry, so be sure to keep it in a tight container or cover it with a silicone bowl cover like the one below.