Tunisian Grilled Vegetable Salad (Mechouia)
A Tunisian starter of flame-charred peppers and tomatoes, chopped and dressed with olive oil, lemon and harissa.
✍️ Veg.Pub EditorialPublished 2026-06-06👁 62 views
Calories
220
kcal
Servings
2
Prep time
35
min
Diet
vegan
🧺 Ingredients
- Green peppers2
- Red bell pepper1
- Tomatoes3
- Onion1
- Garlic3 cloves
- Harissa paste1 tsp · Swap: chili paste
- Olive oil3 tbsp
- Lemon juice1 tbsp
- Ground cumin1/2 tsp
- Black olives8
- Parsleya handful · Swap: cilantro
- Saltto taste
👩🍳 Steps
- 1Grill the peppers, tomatoes, onion and unpeeled garlic over flame or a grill until the skins char
- 2Transfer to a bowl, cover and steam 10 minutes to loosen the skins
- 3Peel off the charred skins, deseed the tomatoes, then chop the vegetables into a coarse mash
- 4Mash the roasted garlic and mix it into the vegetables with the harissa and cumin
- 5Dress with olive oil and lemon juice, season with salt and toss
- 6Top with olives and parsley; serve at room temperature or chilled with bread
📊 Nutrition
| Protein | 4g |
| Iron | 2mg |
| Calcium | 45mg |
| Fiber | 6g |
Introduction
Salade mechouia is a classic Tunisian starter of peppers, tomatoes, onion and garlic charred over flame, then peeled, chopped and tossed with olive oil, lemon and harissa for a smoky, gently spicy, refreshing dish.
Wellness Benefits
- Peppers and tomatoes are rich in vitamin C and lycopene for antioxidant support
- Olive oil provides healthy monounsaturated fats that are kind to the heart
- The chili in harissa is warming, stimulating the appetite and circulation
- Garlic and onion aid digestion; overall it is light, fresh and low in calories
Nutrition Highlights
- Vegetable-forward, low in calories and high in fiber
- Olive oil helps absorption of lycopene and fat-soluble vitamins
- Natural spices and lemon keep it flavorful with little salt
Tips
- Cover the grilled vegetables to steam briefly so the skins slip off easily
- Deseed the tomatoes to reduce liquid for a thicker salad
- Harissa is fiery, so add it gradually to taste; the flavors meld even better after chilling
Author: Veg.Pub Editorial
Source: 改编自各国传统素食 · License: 原创改编
