Chilean Pebre is a vibrant and zesty salsa that is a quintessential element of Chilean cuisine. This refreshing condiment, known for its lively flavors, is traditionally served with bread, grilled meats, fish, or as a topping for various dishes. Combining fresh tomatoes, onions, garlic, herbs, and spices, Pebre offers a bold taste that enhances any meal.
Pebre has been a staple in Chilean kitchens for centuries. Its origins are deeply rooted in Chilean culinary traditions, where it has evolved from indigenous recipes to become a beloved accompaniment in modern Chilean meals. Originally, Pebre was a way to make use of local, fresh ingredients and has since gained international acclaim for its versatility and distinctive flavor.
Ingredients:
- 1/2 cup finely chopped onion
- 1/4 cup chopped cilantro
- 1/4 cup chopped parsley
- 1 tablespoon chopped garlic
- 1/4 cup red wine vinegar
- 1/4 cup extra-virgin olive oil
- 1/2 teaspoon salt
- 1/2 teaspoon ground cumin
- 1/2 teaspoon paprika
- 1/2 teaspoon dried oregano
- 1/2 teaspoon red pepper flakes
- 2 fresh serrano peppers, stemmed, seeded, and minced
- 2 fresh jalapeño peppers, stemmed, seeded, and minced
- 3 medium-sized ripe tomatoes, cored and chopped
Method:
1. In a large mixing bowl, combine the onion, cilantro, parsley, garlic, red wine vinegar, olive oil, salt, cumin, paprika, oregano, and red pepper flakes. Mix well until all ingredients are evenly distributed.
2. Add the serrano and jalapeño peppers to the bowl and stir to combine.
3. Incorporate the chopped tomatoes and mix until the tomatoes are evenly coated.
4. Taste and adjust seasoning as necessary, adding more salt, vinegar, or peppers to suit your preference.
5. Let the Pebre sit for at least 30 minutes before serving to allow the flavors to meld.
Notes:
- Pebre is traditionally served at room temperature.
- Adjust the spiciness by varying the number and type of peppers used.
- Store in an airtight container in the refrigerator for up to a week.
Nutrition Value:
1. 1/2 cup finely chopped onion
- Calories: 32
- Carbohydrates: 7.5 grams
- Protein: 0.7 grams
- Fat: 0.1 grams
- Sodium: 2 milligrams
- Cholesterol: 0 milligrams
- Vitamins: Rich in Vitamin C and Vitamin B6
- Minerals: Contains potassium and manganese
- Nutritional Benefit: Onions are known for their antioxidant properties and can support heart health and reduce inflammation.
2. 1/4 cup chopped cilantro
- Calories: 1
- Carbohydrates: 0.1 grams
- Protein: 0.1 grams
- Fat: 0 grams
- Sodium: 0 milligrams
- Cholesterol: 0 milligrams
- Vitamins: High in Vitamin K and Vitamin A
- Minerals: Provides calcium and potassium
- Nutritional Benefit: Cilantro has antioxidant properties, supports digestion, and may help in detoxifying the body.
3. 1/4 cup chopped parsley
- Calories: 2
- Carbohydrates: 0.4 grams
- Protein: 0.2 grams
- Fat: 0 grams
- Sodium: 2 milligrams
- Cholesterol: 0 milligrams
- Vitamins: Excellent source of Vitamin K and Vitamin C
- Minerals: Contains iron and calcium
- Nutritional Benefit: Parsley supports healthy digestion, boosts the immune system, and has anti-inflammatory properties.
4. 1 tablespoon chopped garlic
- Calories: 4
- Carbohydrates: 1 gram
- Protein: 0.2 grams
- Fat: 0 grams
- Sodium: 1 milligram
- Cholesterol: 0 milligrams
- Vitamins: Contains Vitamin C and Vitamin B6
- Minerals: Provides manganese and calcium
- Nutritional Benefit: Garlic is known for its immune-boosting properties and may help lower cholesterol and blood pressure.
5. 1/4 cup red wine vinegar
- Calories: 6
- Carbohydrates: 0 grams
- Protein: 0 grams
- Fat: 0 grams
- Sodium: 0 milligrams
- Cholesterol: 0 milligrams
- Vitamins: Contains small amounts of Vitamin C
- Minerals: Minimal mineral content
- Nutritional Benefit: Red wine vinegar can aid in digestion and may help regulate blood sugar levels.
6. 1/4 cup extra-virgin olive oil
- Calories: 480
- Carbohydrates: 0 grams
- Protein: 0 grams
- Fat: 54 grams
- Sodium: 0 milligrams
- Cholesterol: 0 milligrams
- Vitamins: Contains Vitamin E
- Minerals: Provides small amounts of iron and calcium
- Nutritional Benefit: Extra-virgin olive oil is rich in monounsaturated fats and antioxidants, supporting heart health and reducing inflammation.
7. 1/2 teaspoon salt
- Calories: 0
- Carbohydrates: 0 grams
- Protein: 0 grams
- Fat: 0 grams
- Sodium: 1,150 milligrams
- Cholesterol: 0 milligrams
- Vitamins: No significant vitamins
- Minerals: Contains sodium
- Nutritional Benefit: Salt is essential for fluid balance and nerve function, but should be consumed in moderation.
8. 1/2 teaspoon ground cumin
- Calories: 8
- Carbohydrates: 0.9 grams
- Protein: 0.4 grams
- Fat: 0.5 grams
- Sodium: 1 milligram
- Cholesterol: 0 milligrams
- Vitamins: Contains Vitamin E
- Minerals: Rich in iron and magnesium
- Nutritional Benefit: Cumin aids digestion, has antioxidant properties, and supports immune health.
9. 1/2 teaspoon paprika
- Calories: 6
- Carbohydrates: 1.2 grams
- Protein: 0.3 grams
- Fat: 0.3 grams
- Sodium: 0 milligrams
- Cholesterol: 0 milligrams
- Vitamins: Contains Vitamin A
- Minerals: Provides iron
- Nutritional Benefit: Paprika contains antioxidants and can boost metabolism and support immune function.
10. 1/2 teaspoon dried oregano
- Calories: 6
- Carbohydrates: 1.2 grams
- Protein: 0.3 grams
- Fat: 0.3 grams
- Sodium: 0 milligrams
- Cholesterol: 0 milligrams
- Vitamins: Contains Vitamin K
- Minerals: Rich in calcium, iron, and manganese
- Nutritional Benefit: Oregano has antimicrobial properties, supports digestive health, and provides essential vitamins and minerals.
11. 1/2 teaspoon red pepper flakes
- Calories: 6
- Carbohydrates: 1 gram
- Protein: 0.3 grams
- Fat: 0.3 grams
- Sodium: 0 milligrams
- Cholesterol: 0 milligrams
- Vitamins: Contains Vitamin A
- Minerals: Provides small amounts of potassium
- Nutritional Benefit: Red pepper flakes boost metabolism and can aid in digestion and reduce inflammation.
12. 2 fresh serrano peppers, stemmed, seeded, and minced
- Calories: 8
- Carbohydrates: 1.8 grams
- Protein: 0.4 grams
- Fat: 0.2 grams
- Sodium: 2 milligrams
- Cholesterol: 0 milligrams
- Vitamins: High in Vitamin C
- Minerals: Contains potassium and magnesium
- Nutritional Benefit: Serrano peppers are known for their metabolism-boosting properties and high vitamin C content.
13. 2 fresh jalapeño peppers, stemmed, seeded, and minced
- Calories: 8
- Carbohydrates: 1.8 grams
- Protein: 0.4 grams
- Fat: 0.2 grams
- Sodium: 2 milligrams
- Cholesterol: 0 milligrams
- Vitamins: High in Vitamin C
- Minerals: Contains potassium and vitamin A
- Nutritional Benefit: Jalapeños can aid digestion, boost metabolism, and are rich in antioxidants.
14. 3 medium-sized ripe tomatoes, cored and chopped
- Calories: 66
- Carbohydrates: 14 grams
- Protein: 3 grams
- Fat: 0.7 grams
- Sodium: 6 milligrams
- Cholesterol: 0 milligrams
- Vitamins: High in Vitamin C and Vitamin A
- Minerals: Contains potassium and folate
- Nutritional Benefit: Tomatoes are rich in antioxidants like lycopene, support heart health, and provide a good source of vitamins and minerals.
This detailed breakdown provides insights into the nutritional content and health benefits of each ingredient in the Chilean Pebre recipe.
Comments