Ensalada Chilena (Chilean Salad)
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Ensalada Chilena is a classic, refreshing Chilean salad known for its vibrant simplicity and bold flavors. It typically consists of thinly sliced tomatoes and onions, dressed generously with cilantro, olive oil, and a splash of vinegar or lemon juice. This staple side dish is a ubiquitous presence at Chilean family gatherings, barbecues (asados), and everyday meals.
🍽️ Nutrition at a glance
This salad is low in carbohydrates and protein, with its calories coming almost entirely from heart-healthy monounsaturated fats in the olive oil. It is an excellent source of vitamins C and K from the tomatoes and cilantro, and provides dietary fiber and antioxidants.
💡 What's interesting
What makes Ensalada Chilena unique is its technique: the onions are often soaked in cold water or vinegar to mellow their sharp bite, creating a perfect balance with the sweet acidity of the tomatoes. Nutritionally, the olive oil base not only adds flavor but also significantly enhances the body's absorption of fat-soluble vitamins from the vegetables.