To write the introduction for this blog post, it would be best to explain what a healthy Ensalada De Atun Saludable is.
This recipe is named after the popular drink of, you guessed it, atun. It’s low in calories and high in fiber, which makes it a great post-workout meal or late-night snack.
This particular version of an autumn salad includes edible flowers such as violet flowers (lavender) and pea flowers mixed with quinoa and avocado to make this dish deliciously different.
What is Ensalada De Atun Saludable?
The literal translation for Ensalada De Atun Saludable is Healthy Tuna Salad; however, it is not a cooked meal.
It is very similar to a tuna salad you would eat in the United States with a lighter plant-based twist. The most chosen edible flowers for this dish are pea blossoms and violet flowers, but you can select any edible flower that your heart desires!
How to make Ensalada De Atun Saludable
- 1 cup dry quinoa (washed and prepped)
- 1/2 avocado
- 1/4 cup cooked purple vegetables (zucchini, eggplant, etc.)
- 1/2 cup cooked black beans
- 6-8 edible flowers (you can use pea blossoms or violet flowers)
- 1 lime wedge
1. Combine all ingredients in a medium bowl. Refrigerate for ~30 mins before serving. Nutrition facts are per serving (both raw Ingredients and cooked).
Nutrition facts of Ensalada De Atun Saludable
|Calories from fat||70|
|Trans fatty acids||0g|
History of Ensalada De Atun Saludable
The history of this meal is pretty simple. The quinoa was originally grown in the Andes mountains of South America, part of the Incan diet.
Because it is a very high-fiber grain, it was a staple in the diet of Peru’s Incas. In more recent times (around 1560), quinoa became a more popular agricultural crop; however, hundreds of varieties of this seed can be found throughout Peru, Bolivia, and Chile.
Price In Ensalada De Atun Saludable
This dish can be found in almost any market throughout Peru. It is very popular among Peruvians for post-workout meals, and it is also a common dish for breakfast.
There are many different versions of this salad, and I would venture to guess that hundreds of restaurants serve their understanding of the recipe.
However, the price will vary depending on where you purchase your ingredients, the restaurant you choose to eat, and other factors.
5 best Nutrition of Ensalada De Atun Saludable
1. High Fiber
Quinoa is a high-fiber grain containing roughly 13 essential amino acids. Although it’s not completely vegan, the use of quinoa in this dish means that it’s a great source of protein and fiber and can help with weight loss.
2. Low in Calories
One serving of this salad has only 81 calories (not including the edible flowers). That’s an amazing fact considering that it contains avocado, a high-fat food! This is also because the ingredients are not cooked and are instead served raw.
3. Low in Fat
A meal with 81 calories and low in fat? That sounds like a dream come true if you’re trying to lose weight. Quinoa is a high-fiber grain, which means that it’s a great source of fiber without being high in calories or fat.
4. Low in Sodium
100mg sodium is low, which means that you can eat this dish without worrying about sodium for the rest of the day.
This recipe is also low in fat and sodium, which means it’s ideal for everyone! This meal would be fine for almost anyone, even someone with a history of diabetes or hypertension.
5. Gluten Free
Even though the only ingredients in this dish (besides the edible flowers) are quinoa, avocado, and beans, it is still gluten-free.
Although quinoa is not naturally gluten-free, it’s been washed and prepared to ensure absolutely no traces of gluten in this product.
Benefits of Ensalada De Atun Saludable
Quinoa is a huge source of antioxidants and nutrients. A normal quinoa bowl can have as much as half a cup of grain with 7 grams of protein and 5 grams of sugar.
It’s one of the most nutrient-rich foods globally, and it’s not surprising to find out that this ingredient is known to help people lose weight. The benefits of quinoa are many, even though it has a slimy texture.
Ensalada De Atun Saludable might not sound like a healthy meal, but it is. There are many different versions of this dish, including bacon, tuna, and eggs.
However, this version is highly recommended and my personal favorite! This dish is great for breakfast and can also be used as a post-workout meal.