🥑 Chilean avocado salad (Ensalada de palta)
Ensalada de palta is sliced ripe avocado with thin onion, lemon juice, salt and a little oil. In Chile avocado is called palta. It is creamy, fresh and very simple, and it is a classic side for meat, sandwiches and the Chilean hot dog.
Diets
Allergens
None of the 14 major allergens in a typical recipe.
What it is made of
Recipe
Ingredients
- 3 ripe avocados
- 1 small white onion
- Juice of 1 lemon
- 2 tbsp olive oil
- Salt
- Chopped cilantro or parsley (optional)
Method
- Slice the onion thinly, rinse in cold water for 5 minutes and drain.
- Halve and stone the avocados, peel and cut into thick slices.
- Arrange the avocado on a plate and scatter over the onion.
- Dress with lemon juice, oil and salt, add herbs if you like, and serve right away.
How to make it lighter
- Avocado is rich in healthy fats but dense in energy (about 165 kcal per 100 g), so half an avocado per person is plenty.
- Use lemon juice for flavour and reduce the added oil to a teaspoon.
- Serve it with grilled chicken or eggs to add protein, since the salad itself has only about 2 g per 100 g.
History
Chile grows avocados in its warm central valleys, so palta is a familiar everyday food there. Eating it sliced with onion, lemon and salt is a traditional home way to serve it. It is also the idea behind the avocado spread in many Chilean sandwiches.
Count it in one photo
Point your camera at the table — Me Nutrition recognises Chilean avocado salad (Ensalada de palta) 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 →