Ensalada Chilena (Authentic Chilean Salad)
This ensalada Chilena (authentic Chilean salad) is a simple yet underrated dish. Give this salad a try next time you have fresh tomatoes!
Hi there!
I’m Chantal.
I’m a certified personal trainer and nutrition coach, but I’m also a gardener obsessed with tomatoes.
In the summer months, I am always giddy with excitement for garden-fresh tomatoes from the backyard.
That’s because being half Chilean, I am always excited to be able to make this delicious tomato and onion salad.
In This Post: Everything You Need for Delicious Ensalada Chilena (Authentic Chilean Tomato and Onion Salad)
I have a tendency to over-share, so here’s a quick rundown of everything you’ll find inside this post:
- Ensalada Chilena tips and tricks
- Chilean salad nutrition
- Ensalada Chilena recipe (for juicy and savory Chilean salad)
Why Chilean Salad?
The short story here is that I’m Chilean on my dad’s side, making me half-Chilean.
I grew up in a multi-generational household, and my dad and grandma both made this recipe every so often.
Now I like to make it with tomatoes from my own garden.
Let me tell you – I am NOT a big tomato person, but there is something about the way the juices come together to make a delicious combo here.
Ensalada Chilena Tips & Tricks
I have seen people make this salad a few different ways, but it’s so simple to make and tweak, so I encourage you to make it your own!
But if you’re serious about keeping it authentic, be sure to read these tips!
The first (and most important one) is to soak your onions if you want a milder flavor. This is especially important if you’re not using sweet onions.
After chopping your onions, soak them in a bowl of water for about an hour. Of course, this takes some forethought and is totally optional, but it’s pretty common practice to obtain the correct flavor combo.
Secondly, this salad is best after sitting and marinating for a while before eating. I like to mix up all of the ingredients, cover them for half an hour or so, and then stir again before serving. This gives all of the yummy juices and enzymes to combine for a more complex flavor profile.
Just try it!
Lastly, I should reiterate that people make this tomato and onion salad in a variety of ways. Some people chop the ingredients into cubes instead of large slices and slivers, and some people add a splash of vinegar or lemon juice.
Some people add cilantro, some don’t!
I think it just depends on your preferences, regional customs, etc.
Either way, there are no hard and fast rules about how to make this yummy summer salad. So don’t sweat it if you don’t make it exactly the way I do.
Chilean Salad Nutrition
As simple as it is, the recipe I’m about to share with you is packed with nutritional powerhouses. Here’s a little info about the health benefits of each of the main ingredients.
Tomatoes
Tomatoes are not only a culinary delight but also a nutritional powerhouse. Bursting with vibrant red color and a juicy, refreshing taste, these versatile fruits (yes, tomatoes are fruits!) offer an array of health benefits.
Tomatoes are a rich source of essential vitamins and minerals, particularly vitamin C, potassium, and folate. They are also packed with antioxidants like lycopene, which is known for its potential to reduce the risk of chronic diseases and protect cells from oxidative damage.
Moreover, tomatoes are low in calories and fat, making them a guilt-free addition to your diet. They are a great source of dietary fiber, aiding in digestion and promoting a feeling of fullness. This, in turn, can be beneficial for weight management.
Tomatoes have been associated with various health benefits, including improved heart health due to their ability to lower cholesterol levels and reduce blood pressure. They also support healthy skin, thanks to their vitamin C content, which promotes collagen production and skin elasticity.
Onions
Rich in essential nutrients, onions provide a generous dose of vitamin C, which supports a healthy immune system, and vitamin B6, which plays a role in brain development and function. They are also a good source of dietary fiber, aiding in digestion and promoting a feeling of fullness, making them a valuable asset for weight management.
What sets onions apart is their unique composition of phytonutrients, particularly quercetin and allicin, both of which have potent antioxidant and anti-inflammatory properties. These compounds may help reduce the risk of chronic diseases and protect cells from oxidative damage.
Onions have been associated with various health benefits, including heart health. Their ability to lower blood pressure and reduce the risk of heart disease is attributed to their sulfur-containing compounds. Additionally, they may have antimicrobial properties, aiding in the fight against certain infections.
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Garlic
Garlic is a nutritional powerhouse, packed with essential vitamins and minerals. It’s an excellent source of vitamin C, which supports a strong immune system, and contains vitamin B6, which plays a vital role in brain health. Additionally, it provides minerals such as manganese, selenium, and calcium.
What truly sets garlic apart is its unique sulfur-containing compounds, particularly allicin. Allicin is responsible for garlic’s characteristic aroma and has been studied for its potential health benefits.
It possesses potent antioxidant and anti-inflammatory properties, which may help reduce the risk of chronic diseases and protect cells from damage.
Garlic has been associated with numerous health benefits. It is renowned for its heart-healthy properties, as it can help lower cholesterol levels and blood pressure. Moreover, it may boost the body’s natural defenses against common illnesses and infections, thanks to its antimicrobial and immune-enhancing properties.
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Olive Oil
Rich in heart-healthy monounsaturated fats, olive oil is a key component of the Mediterranean diet, known for its association with longevity and reduced risk of chronic diseases. These healthy fats, specifically oleic acid, help lower “bad” LDL cholesterol levels, reducing the risk of heart disease.
Olive oil is also a source of powerful antioxidants, including vitamin E and polyphenols. These compounds protect cells from oxidative damage, potentially reducing the risk of age-related diseases and promoting overall well-being.
Studies have shown that olive oil may have anti-inflammatory properties, which can play a role in the prevention of chronic conditions like arthritis and certain cancers. Additionally, it supports digestive health by aiding in the absorption of fat-soluble vitamins and promoting a healthy gut microbiome.
Cilantro (Optional)
Cilantro is a low-calorie herb, making it a guilt-free addition to your meals. It is a good source of vitamins and minerals, particularly vitamin K, which is essential for blood clotting and bone health, as well as vitamin A and vitamin C, both of which support a healthy immune system and skin.
Cilantro contains antioxidants and essential oils that have been studied for their anti-inflammatory and antimicrobial properties. Some research suggests that cilantro may help lower the risk of certain chronic diseases and support digestion.
Cilantro is also rich in dietary fiber, which aids in digestion and may help regulate blood sugar levels. Additionally, it adds a burst of fresh, vibrant flavor to dishes, making it an excellent option for enhancing the taste of a wide range of meals.
*Other optional ingredients are lemon juice and vinegar.
Okay. That’s enough chit-chat. Onto the recipe!
Ensalada Chilena (Authentic Chilean Salad)
Ensalada Chilena (Authentic Chilean Salad)
Ingredients
- 1-2 tbsp olive oil
- 1-2 cloves garlic
- 1/2 small onion
- 1/2 tsp sea salt
- 1-2 lbs fresh ripe tomatoes
- 1 tsp white vinegar or lemon juice optional
Instructions
- Slice tomatoes thinly and add to a large bowl.
- Finely chop garlic and add to bowl.
- Slice onion into small slivers and add to bowl.
- Sprinkle salt onto tomatoes, onion, and garlic and stir.
- Add olive oil and stir again.
- Add optional ingredients (splash of white vinegar, lemon juice, cilantro) and stir.
- Let the salad rest until very juicy (15-20 minutes) before serving.
Notes
That’s it! If you give this Chilean tomato salad a try, let me know what you think!
Until next time,
Chantal from Ironwild Fitness
