🍅 Chilean salad (Ensalada chilena)
Ensalada chilena is the everyday Chilean side of ripe tomato and thinly sliced onion, dressed with oil, salt and plenty of fresh cilantro. The onion is usually rinsed in water first to soften its bite. It is on almost every table next to grilled meat, empanadas or a plate of rice.
Diets
Allergens
None of the 14 major allergens in a typical recipe.
What it is made of
Recipe
Ingredients
- 4 ripe tomatoes
- 1 large white onion
- 1 small bunch fresh cilantro
- 3 tbsp olive oil
- Juice of half a lemon
- Salt
Method
- Cut the onion into thin slices, rinse in cold water for 5 minutes and drain well.
- Slice the tomatoes and arrange them on a plate or bowl.
- Scatter the onion over the tomatoes and add chopped cilantro.
- Dress with oil, lemon juice and salt, toss gently and rest 5 minutes before serving.
How to make it lighter
- It is already light at about 45 kcal per 100 g; the oil is the main source of calories, so measure it with a spoon.
- Rinsing the onion lets you use less dressing and keeps the salad gentle on the stomach.
- Pair it with grilled chicken or fish to build a high-protein, low-calorie plate.
History
This simple salad grows out of Chile's fertile central valley, where tomatoes and onions are abundant in summer. It is a staple of home cooking and of the barbecue tradition, served alongside meat and bread. Families have their own touches, such as a squeeze of lemon, a pinch of chili or a bit of vinegar.
Count it in one photo
Point your camera at the table — Me Nutrition recognises Chilean salad (Ensalada chilena) and every other dish, with calories and macros for each. Ate only half? Slide it.
Download on the App StoreSimilar dishes
Values are estimates per 100 g for a typical recipe; home and restaurant versions vary. Diets and allergens are worked out from the ingredients of a typical recipe — always check with whoever cooked the dish. Not medical advice. Nutrition data: Me Nutrition dish database v15. How we count →