Explore the rich flavors of Solterito salad OR Peruvian Chopped Salad, a classic dish from Peru featuring corn, beans, ripe tomatoes, and crumbled queso fresco.

This simple salad combines diverse textures and flavors, perfect for summer gatherings or as a refreshing accompaniment year-round. Follow our detailed recipe to craft this vibrant and wholesome dish.

Ingredients:

 - 2 cups cooked corn kernels (fresh, frozen, or canned)

 - 1 can (15 oz) of black beans, drained and rinsed

 - 2 medium tomatoes, diced

 - 1/2 cup diced red onion

 - 1/4 cup chopped cilantro

 - 1/2 cup crumbled queso fresco (or feta cheese)

 - 2 tablespoons olive oil

 - 2 tablespoons lime juice

 - Salt and pepper to taste

 - Optional: sliced avocado for garnish

Instructions:

1-In a large mixing bowl, combine the cooked corn, black beans, diced tomatoes, diced red onion, and chopped cilantro.

2-Gently toss the ingredients together until evenly distributed.

3-In a small bowl, whisk together the olive oil and lime juice to make the dressing. Season with salt and pepper to taste.

4-Pour the dressing over the salad and toss until everything is well coated.

5-Sprinkle the crumbled queso fresco (or feta cheese) over the top of the salad.

6-If desired, garnish with sliced avocado.

7-Serve immediately as a side dish or light meal, or refrigerate for later enjoyment.

Enjoy your fresh and flavorful Solterito salad!

Nutritional Values :

Here are the nutritional values and benefits for each ingredient:

1. 2 cups cooked corn kernels (fresh, frozen, or canned)

  - Calories: 288

  - Fat: 6g

  - Carbohydrates: 60g

  - Fiber: 6g

  - Protein: 8g

  - Benefits: High in fiber, which supports digestive health. Provides essential nutrients such as vitamin C and potassium. Contains antioxidants like lutein and zeaxanthin that support eye health.

2. 1 can (15 oz) of black beans, drained and rinsed

  - Calories: 315

  - Fat: 0.5g

  - Carbohydrates: 60g

  - Fiber: 15g

  - Protein: 21g

  - Benefits: Excellent source of plant-based protein and fiber, which help with satiety and digestive health. Rich in iron, magnesium, and folate, which support energy production and overall health.

3. 2 medium tomatoes, diced

  - Calories: 44

  - Fat: 0g

  - Carbohydrates: 10g

  - Fiber: 2g

  - Protein: 2g

  - Benefits: High in vitamins A and C, which support immune function and skin health. Contains lycopene, an antioxidant linked to reduced risk of chronic diseases.

4. 1/2 cup diced red onion

  - Calories: 30

  - Fat: 0g

  - Carbohydrates: 7g

  - Fiber: 1g

  - Protein: 1g

  - Benefits: Provides antioxidants and anti-inflammatory compounds that support overall health. Contains sulfur compounds that may help improve heart health.

5. 1/4 cup chopped cilantro

  - Calories: 1

  - Fat: 0g

  - Carbohydrates: 0g

  - Fiber: 0g

  - Protein: 0g

  - Benefits: Rich in antioxidants and compounds that support detoxification. Provides vitamins A, C, and K, which are beneficial for immune function and bone health.

6. 1/2 cup crumbled queso fresco (or feta cheese)

Queso fresco

   - Calories: 80

   - Fat: 6g

   - Carbohydrates: 1g

   - Protein: 5g

   - Benefits: Provides calcium and protein, which are important for bone health and muscle function. Adds a tangy flavor to dishes.

Feta cheese:

   - Calories: 80

   - Fat: 6g

   - Carbohydrates: 1g

   - Protein: 4g

   - Benefits: Provides calcium and protein. Adds a tangy flavor and is a good source of vitamins like B12 and riboflavin.

7. 2 tablespoons olive oil

  - Calories: 240

  - Fat: 28g

  - Carbohydrates: 0g

  - Protein: 0g

  - Benefits: Rich in monounsaturated fats, which support heart health. Contains antioxidants like vitamin E that protect cells from damage.

8. 2 tablespoons lime juice

  - Calories: 8

  - Fat: 0g

  - Carbohydrates: 2g

  - Protein: 0g

  - Benefits: High in vitamin C, which supports immune health and skin vitality. Adds a fresh, tangy flavor.

9. Salt and pepper to taste

Salt:

   - Calories: 0

   - Fat: 0g

   - Carbohydrates: 0g

   - Protein: 0g

   - Benefits: Enhances flavor. Use in moderation to manage sodium intake.

Pepper:

   - Calories: 6 (per teaspoon)

   - Fat: 0g

   - Carbohydrates: 1g

   - Protein: 0g

   - Benefits: Contains antioxidants that help reduce inflammation. May improve digestion and nutrient absorption.

10. Optional: sliced avocado for garnish

  - Calories: 80 (per 1/4 avocado)

  - Fat: 7g

  - Carbohydrates: 4g

  - Protein: 1g

  - Benefits: Rich in healthy fats and fiber, supporting heart health and digestive function. Provides vitamins E, C, and potassium.

Please note that these values are approximate and can vary based on factors such as brand, preparation methods, and serving sizes.