Recipes · Chilean · Salads
Ensalada Chilena (Chilean Salad)
One serving has 101 kcal and 1 g protein, and at least a fifth of a woman's daily need of vitamin C (22%) and vitamin K (21%). Ready in 15 minutes.
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- Preparation: 15 min
- Makes: 1 serving (141 g)
- Difficulty: Easy
- Diets: Vegan, Gluten-free, Dairy-free, Low carb
Ingredients
- 100 g Tomatoes, raw
- 30 g Onions, raw
- 8 g Olive oil
- 0.5 g Salt
- 2 g Cilantro, fresh
Method
- Slice the onion very thinly and rinse briefly under cold water to mellow its bite, then pat dry.
- Slice the tomato and arrange with the onion on a plate.
- Drizzle with the olive oil, season with the salt, and scatter with cilantro just before serving.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 101 kcal | 5% |
| Carbohydrates | 6.8 g | |
| Water | 123 mL | |
| Fiber | 1.8 g | 6% |
| Protein | 1.3 g | 3% |
| Tryptophan | 0.01 g | |
| Threonine | 0.03 g | |
| Isoleucine | 0.02 g | |
| Leucine | 0.03 g | |
| Lysine | 0.04 g | |
| Methionine | 0.01 g | |
| Cystine | 0.01 g | |
| Phenylalanine | 0.03 g | |
| Tyrosine | 0.02 g | |
| Valine | 0.02 g | |
| Histidine | 0.02 g | |
| Fat | 8.2 g | |
| Monounsaturated | 5.9 g | |
| Polyunsaturated | 0.93 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0.87 g | |
| Saturated | 1.1 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 0 mg | |
| Calcium | 18.4 mg | 2% |
| Copper | 0.08 mg | 9% |
| Iron | 0.41 mg | 2% |
| Magnesium | 14.5 mg | 5% |
| Manganese | 0.16 mg | 9% |
| Phosphorus | 33.7 mg | 5% |
| Potassium | 291 mg | 6% |
| Selenium | 0.17 µg | 0% |
| Sodium | 201 mg | |
| Zinc | 0.23 mg | 3% |
| Thiamin (vitamin B1) | 0.05 mg | 5% |
| Riboflavin (vitamin B2) | 0.03 mg | 3% |
| Niacin (vitamin B3) | 0.65 mg | 5% |
| Pantothenic acid (vitamin B5) | 0.14 mg | 3% |
| Pyridoxine (vitamin B6) | 0.12 mg | 9% |
| Folate (vitamin B9) | 21.9 µg | 5% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 8.8 mg | 2% |
| Vitamin A | 48.7 µg | 7% |
| Vitamin C | 16.5 mg | 22% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 1.7 mg | 12% |
| Vitamin K | 19 µg | 21% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.1 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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