Low Sodium Vegetable Tartare

Elevate your appetizer game with this Low Sodium Vegetable Tartare, a refreshing and heart-healthy twist on a classic tartare. Perfectly diced red bell pepper, cucumber, cherry tomatoes, creamy avocado, and red onion come together in a colorful medley, enhanced by the tangy brightness of fresh lemon juice and low-sodium capers. With just 20 minutes of prep time and no cooking required, this raw vegetable dish is as quick and easy as it is packed with nutrients. Drizzled with extra virgin olive oil and finished with freshly chopped parsley, every bite is a delicate balance of flavor and texture. Serve it elegantly molded in ramekins or rings for a stunning presentation, and enjoy a naturally low-sodium, plant-based delight that’s perfect for summer gatherings, light lunches, or as a show-stopping starter.

Nutriscore Rating: 83/100

Prep Time:20 mins

Cook Time:0 mins

Total Time:20 mins

Servings: 4

Ingredients

• 1 large Red bell pepper
• 1 medium Cucumber
• 200 grams Cherry tomatoes
• 1 ripe Avocado
• 0.5 small Red onion
• 1 tablespoon Capers (low sodium, rinsed)
• 2 tablespoons Fresh parsley
• 1 tablespoon Fresh lemon juice
• 2 tablespoons Extra virgin olive oil
• 0.25 teaspoon Ground black pepper (optional)

Directions

Step 1

Dice the red bell pepper into small, uniform cubes and place in a medium-sized mixing bowl.

Step 2

Peel and deseed the cucumber, then dice it into small cubes. Add to the mixing bowl with the red bell pepper.

Step 3

Quarter the cherry tomatoes, or dice them finely if they’re larger. Add them to the bowl.

Step 4

Cut the avocado into small cubes and mix gently to avoid mashing. Transfer to the bowl.

Step 5

Finely dice the red onion and add it to the vegetable mixture.

Step 6

Rinse and drain the low-sodium capers, then chop them roughly. Add to the bowl.

Step 7

Chop the fresh parsley finely and sprinkle it over the vegetable mixture.

Step 8

Drizzle the lemon juice and olive oil evenly over the ingredients. Add ground black pepper if desired.

Step 9

Gently mix all the ingredients together until well combined, being careful not to crush the avocado.

Step 10

Spoon the mixture into serving rings or ramekins if you’d like a neat presentation, pressing down gently to mold. Carefully lift the mold or turn out the ramekins onto plates.

Step 11

Serve immediately as a fresh appetizer or light meal. Optionally, garnish with additional parsley or a lemon wedge.

Nutrition Facts

Serving size	(816.6g)

Amount per serving	% Daily Value*
Calories	624.5

Total Fat 51.5g	0%
Saturated Fat 7.5g	0%
Polyunsaturated Fat 2.8g
Cholesterol 0mg	0%
Sodium 67.0mg	0%
Total Carbohydrate 44.1g	0%
Dietary Fiber 18.3g	0%
Total Sugars 17.7g
Protein 8.7g	0%

Vitamin D 0IU	0%
Calcium 114.1mg	0%
Iron 3.3mg	0%
Potassium 1981.2mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 68.7%

Protein: 5.2%

Carbs: 26.1%