Recipe: Turkish Chopped Salad

Turkish Chopped Salad

Flickr: Geoff Peters

Fight cancer in your kitchen with a far-from-boring chopped salad that has a little bit of spice and a whole lot of crunch!

Crunchy cucumbers contain polyphenols called lignans which may help to lower your risk of breast, uterine, ovarian, and prostate cancers. Cucumbers also contain phytonutrients called cucurbitacins, which also have anti-cancer properties. Add in numerous antioxidants, including vitamin C, beta-carotene and flavonoids, and cucumbers are an anti-cancer star in this dish.

The antioxidants in fresh, crisp green bell peppers reduce free radical damage, helping reduce the inflammation that can lead to heart problems and cancer.

Radishes are juicy detoxifiers rich in vitamin C, folic acid, and anthocyanins, and have been connected to improved outcomes for many types of cancer, particularly colon, kidney, intestinal, stomach, and oral cancer.

Never forget your herbs and spices, which can pack a punch for cancer!

The featured spices in this recipe, such as cumin, are a good source of vitamin A, C, E and B6 and a great source of minerals such as iron, manganese, copper, calcium, magnesium, phosphorus, and potassium. Oregano’s antioxidants are also known to heal damage from free radicals.

Your fork, and your body, will thank you for tossing together these healthy and flavorful ingredients.

Dairy Free, Gluten Free, Vegetarian, Vegan


1 cup fresh parsley leaves, minced (about 1/4 cup)
juice of 2 lemons (about 1/4 cup)
1 clove garlic, minced (about 1 teaspoon)
1/4 teaspoon ground cumin
1/4 teaspoon paprika
1/4 teaspoon dried oregano
1/4 teaspoon sumac (optional)
1/3 cup extra-virgin olive oil
salt and black pepper, to taste

2 medium cucumbers, peeled
2 medium green peppers, seeded
3 medium tomatoes
1/2 medium red onion
1 bunch radishes, tops removed
1 can (6 ounces) large black pitted olives


1. Chop the parsley and place in a medium bowl.

2. Add the lemon juice, garlic, cumin, paprika, oregano, and sumac.

3. Whisk until blended, then slowly drizzle in the oil, stirring vigorously.

4. Season with salt and pepper, taste, then adjust seasonings.

5. Dice all the vegetables roughly the same size, a 1/4-inch dice is good, and place in a large mixing bowl.

6. Slice the olives and add to the bowl.

7. Pour the dressing over the salad and toss with two wooden spoons until the vegetables are coated.

8. Taste and adjust seasonings.

Recipe Credit: Melissa Joulwan