Ensalada De Papa: A Refreshing And Nutritious Salad Recipe
Cesar Chien
Ensalada de papa y huevo CONAVE from www.conave.org
Introduction
Ensalada de papa, also known as potato salad, is a refreshing and delicious dish that is traditionally served as a side dish in many Latin American countries. This salad is made with boiled potatoes, vegetables, and a tangy dressing that gives it a unique flavor. Ensalada de papa is perfect for picnics, BBQs, or as a light meal on a hot summer day.
Ingredients
For the salad, you will need the following ingredients:
2 pounds of potatoes
1 red onion
1 red pepper
1 green pepper
1 cup of corn
1 cup of green beans
1 cup of cherry tomatoes
1/2 cup of chopped cilantro
For the dressing, you will need:
1/2 cup of olive oil
1/4 cup of red wine vinegar
2 tablespoons of dijon mustard
2 cloves of minced garlic
1 tablespoon of honey
Salt and black pepper to taste
Instructions
Follow these steps to make ensalada de papa:
Wash and peel the potatoes. Cut them into small pieces and boil them in salted water until they are tender. Drain and let them cool down.
While the potatoes are cooking, chop the vegetables into small pieces. Cut the red onion, red pepper, and green pepper into small squares. Cut the cherry tomatoes in half. Drain the corn and the green beans.
Once the potatoes are cooled down, combine them with the chopped vegetables in a large bowl. Add the cilantro and mix everything together.
Prepare the dressing. In a small bowl, whisk together the olive oil, red wine vinegar, dijon mustard, minced garlic, honey, salt, and black pepper.
Pour the dressing over the salad and mix everything together until the salad is coated with the dressing.
Cover the salad and refrigerate for at least an hour before serving. This will allow the flavors to blend together and make the salad tastier.
Nutrition
Ensalada de papa is a healthy and nutritious dish that is packed with vitamins and minerals. Here's a breakdown of the nutritional value of this salad:
Calories: 250
Protein: 4g
Fat: 16g
Carbohydrates: 25g
Fiber: 4g
Sugar: 5g
Sodium: 150mg
Potatoes
Potatoes are a good source of carbohydrates, fiber, and potassium. They also contain vitamins C and B6, as well as iron and magnesium.
Vegetables
The vegetables in ensalada de papa provide a variety of vitamins and minerals. The red pepper and green pepper are rich in vitamin C, while the cherry tomatoes are a good source of vitamin A. The green beans are packed with fiber and vitamins K and C. The corn adds a touch of sweetness and provides some carbohydrates.
Dressing
The dressing for ensalada de papa is made with olive oil, which is a healthy fat that is rich in antioxidants. The red wine vinegar adds a tangy flavor and contains acetic acid, which can help with digestion. The dijon mustard and garlic add a spicy kick and contain anti-inflammatory properties.
Conclusion
Ensalada de papa is a delicious and healthy salad that is easy to make and perfect for any occasion. It's a great way to incorporate more vegetables into your diet and it can be customized to your liking by adding or substituting ingredients. Try this recipe and enjoy the refreshing taste of ensalada de papa!