Ensalada de Chícharos

Ensalada de Chícharos is a refreshing Spanish salad featuring tender green peas and a medley of vibrant vegetables, making it a perfect high-protein dish. This salad is not only nutritious but also bursting with flavor, ideal for a light meal or a side dish.

Ingredients

• Green peas - 200 grams (fresh or frozen)
• Cherry tomatoes - 100 grams, halved
• Red bell pepper - 1 medium, diced
• Cucumber - 1 medium, diced
• Red onion - 1 small, finely chopped
• Feta cheese - 50 grams, crumbled
• Olive oil - 2 tablespoons
• Red wine vinegar - 1 tablespoon
• Fresh parsley - 2 tablespoons, chopped
• Salt - to taste
• Black pepper - to taste

Steps

1. If using frozen peas, cook them in boiling water for 2-3 minutes until tender, then drain and cool under cold water.
2. In a large mixing bowl, combine the cooked peas, halved cherry tomatoes, diced red bell pepper, diced cucumber, and finely chopped red onion.
3. In a small bowl, whisk together the olive oil, red wine vinegar, salt, and black pepper to create a dressing.
4. Pour the dressing over the salad mixture and toss gently to combine.
5. Add crumbled feta cheese and chopped parsley, then toss again lightly to incorporate.
6. Serve immediately or chill in the refrigerator for 15 minutes before serving for enhanced flavors.

Nutrition

• Calories: 220
• Protein: 9 g
• Carbs: 18 g
• Fiber: 5 g
• Sugar: 4 g
• Sodium: 350 mg
• Cholesterol: 15 mg
• Total Fat: 14 g
• Saturated Fat: 4 g
• Unsaturated Fat: 10 g
• Water: 0.4 L

Health Benefits

• Rich in protein from peas and feta cheese, supporting muscle health.
• Contains a variety of vitamins and minerals from fresh vegetables, promoting overall health.

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