Chilean Salad
A vibrant Chilean salad featuring fresh tomatoes, sweet corn, onion, and cilantro, dressed with olive oil and lemon juice for a light, flavorful dish perfect for warm weather.
Ingredients
Instructions
- Mix chopped tomatoes and corn in a bowl.
- Whisk together olive oil, lemon juice, salt, and pepper in a small bowl.
- Pour the dressing over the tomato and corn mixture.
- Arrange sliced onion on top of the salad.
- Garnish with chopped cilantro and serve.
Tips & Substitutions
For maximum flavor, let the salad sit for about 15 minutes after mixing to allow the flavors to meld. If you don't have cilantro, fresh parsley works as a great substitute. You can also add diced avocado or cucumber for extra texture. To enhance sweetness, consider using heirloom tomatoes. This dish pairs beautifully with Quick Kosher Dills for a refreshing meal.
Serving Suggestions
Serve this Chilean Salad as a light side dish alongside grilled meats or fish. It also makes a great topping for tacos or as a filling in wraps. For a complete meal, pair it with quinoa or brown rice. You might also enjoy it alongside Vegetable Munch for a colorful spread.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 2 days. The salad is best enjoyed fresh, but if you need to reheat it, gently warm the mixture in a pan over low heat. Avoid microwaving as it can make the tomatoes mushy.
Nutrition & Diet Analysis (per serving)
Each serving of Chilean Salad contains roughly 170 calories, with 4g protein, 44g carbohydrates, and 2g fat. It is an excellent source of dietary fiber (76% of the Daily Value) and vitamin C (22% of the Daily Value), and a good source of iron. Note that it is relatively high in sodium, at 1873mg per serving (81% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I make this salad ahead of time?
While this salad is best served fresh, you can prepare the ingredients in advance. Store the chopped tomatoes, corn, and onion separately from the dressing. Combine them just before serving to maintain the salad's freshness and texture.
What can I substitute for corn?
If you don't have corn, you can use black beans or diced bell peppers as a substitute. These options will add a different flavor profile while keeping the dish vibrant and colorful.
Is this salad suitable for a vegan diet?
Yes, this Chilean Salad is vegan-friendly as it contains no animal products. It's a great option for those following a vegan diet, and you can enhance it with additional vegetables or protein sources like chickpeas for a more filling dish.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).