Chimichurri is a vibrant, herbaceous sauce originating from Argentina, widely used as a condiment for grilled meats, particularly in asados (barbecues), a cornerstone of Argentine social culture. This sauce reflects the country’s love for bold flavors and communal dining, often shared during family gatherings, celebrations, or casual meals with friends. Its versatility makes it a staple in Argentine and Uruguayan cuisine, pairing well with vegetables, empanadas, or as a marinade. This healthy version uses fresh, nutrient-dense ingredients, aligning with modern dietary preferences while preserving the traditional zest that brings people together.
Preparation Time
- Total Time: Approximately 15 minutes
- Preparation: 15 minutes
- Cooking: 0 minutes (no cooking required)
Ingredients (Serves 8, Yields ~1 cup)
- Fresh parsley: 1 cup (30 g), finely chopped
- Garlic: 3 cloves (15 g), minced
- Extra virgin olive oil: 1/2 cup (120 ml)
- Red wine vinegar: 1/4 cup (60 ml)
- Fresh oregano: 2 tablespoons (5 g), finely chopped
- Red bell pepper: 1/4 medium (30 g), finely diced
- Lemon juice: 2 tablespoons (30 ml)
- Salt: 1/2 teaspoon (2.5 g)
- Black pepper: 1/4 teaspoon (1 g)
- Optional: Red chili flakes: 1/4 teaspoon (0.5 g) for a mild kick
Instructions
- Prepare ingredients: Finely chop the parsley, oregano, and red bell pepper. Mince the garlic.
- Combine ingredients: In a medium bowl, mix parsley, garlic, oregano, and red bell pepper. Add olive oil, red wine vinegar, and lemon juice. Stir until well combined.
- Season: Add salt, black pepper, and optional red chili flakes. Adjust seasoning to taste.
- Rest the sauce: Let the chimichurri sit for 10 minutes to allow flavors to meld. Stir again before serving.
- Serving suggestion: Serve as a condiment with grilled vegetables, tofu, or whole-grain bread, or use as a marinade. Store in a sealed glass jar in the refrigerator for up to 1 week.
Nutritional Information (Per 1 tablespoon serving, Approximate)
| Nutrient | Amount |
|---|---|
| Calories | 80 kcal |
| Protein | 0.3 g |
| Fat | 8 g |
| Saturated Fat | 1.2 g |
| Carbohydrates | 1 g |
| Dietary Fiber | 0.4 g |
| Sugars | 0.3 g |
| Sodium | 75 mg |
| Vitamin C | 10% DV |
| Vitamin A | 8% DV |
| Vitamin E | 6% DV |
Note: Values are estimates based on USDA nutrient databases and may vary depending on ingredient brands and preparation methods.
Health Benefits
- Heart-Healthy Fats: Extra virgin olive oil provides monounsaturated fats, linked to reduced LDL cholesterol and improved cardiovascular health (The Lancet, 2018).
- Antioxidant-Rich: Parsley, red bell pepper, and garlic contain antioxidants like vitamin C and flavonoids, which combat oxidative stress and may lower chronic disease risk (Journal of Agricultural and Food Chemistry, 2018).
- Anti-Inflammatory Properties: Garlic and oregano have anti-inflammatory compounds, potentially reducing inflammation markers (Nutrients, 2019).
- Low-Calorie Flavor: With minimal calories, chimichurri enhances meals without significantly increasing energy intake, supporting weight management (Nutrients, 2019).
- Digestive Support: Red wine vinegar and lemon juice may stimulate digestion, aiding gut health in small amounts (Journal of Functional Foods, 2020).
Medical and Scientific References
- Estruch, R., et al. (2018). “Primary prevention of cardiovascular disease with a Mediterranean diet supplemented with extra-virgin olive oil or nuts.” The Lancet, 391(10138), 1113-1124.
- Scalbert, A., et al. (2018). “Antioxidants in foods and their impact on health.” Journal of Agricultural and Food Chemistry, 66(26), 6471-6483.
- Cicero, A. F., et al. (2019). “Anti-inflammatory and antioxidant effects of spices and herbs.” Nutrients, 11(10), 2412.
- McCarty, M. F., et al. (2019). “Nutraceutical strategies for appetite suppression and weight management.” Nutrients, 11(7), 1637.
- Zhang, Y., et al. (2020). “Vinegar as a functional ingredient to improve gastrointestinal health.” Journal of Functional Foods, 67, 103831.
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