Chimichurri a wonderfully vibrant sauce that is full of flavour.

Used in a wide variety of dishes such as on meat, roast vegetables or eggs. The staples usually include chopped fresh parsley, oregano, garlic, olive oil, vinegar, and red chilli flakes, or fresh chilli but it lends itself to a lot of flexibility and variation. You can chop ingredients by hand, or use a food processor and pulse ingredients which will give you more of a paste. It will be at its prime when made fresh, but will certainly keep in the fridge for a few days.

Allowing the onion, chilli, garlic, capers and salt to sit with the vinegar for about 10 minutes before adding the herbs, will soften the aromatics and mellow their raw sting. Remember to wash the coriander thoroughly to remove any grit.

Health benefits: not only does chimichurri pack a punch with flavour, it is a powerhouse of nutritional benefits. The parsley provides a great source of vitamin C, the vinegar assists in improving blood glucose and flattening the curve – especially if pairing with a carbohydrate rich meal. Capers are a rich source of the potent antioxidant quercetin, onion contains sulfur which supports mitochondrial function, and garlic which, when macerated and consumed raw has anti-microbial and anti-viral properties, all blended together with good quality extra virgin olive oil which provides heart-heathy fats and is anti-inflammatory along with a host of other health benefits. What’s not to love?!


  • ½  green or red chilli, finely chopped OR ½ teaspoon 
  • dried chilli flakes 
  • ½ small red onion, diced finely 
  • ½ teaspoon salt 
  • 2 tablespoons capers, roughly chopped 
  • 1 teaspoon fresh or dried oregano 
  • 3 tablespoons red wine vinegar 
  • ¾ cup olive oil 
  • 1 cup parsley, finely chopped 
  • 1 cup coriander (+ stems & roots), finely chopped (washed)
  • Salt and pepper to taste 


Combine red onion, chilli, garlic, capers, vinegar, and salt in a medium bowl. Let sit for 10 minutes (will soften the aromatics and mellow their raw sting). Stir in all other ingredients and mix well. Adjust seasonings to taste, paying particular note to the vinegar and olive oil balance.

Serve immediately or refrigerate. If chilled, return to room temperature before serving. Can keep for a week or two. 

About the author

Lauren Burns 2
Lauren Burns
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Dr Lauren Burns OAM was one of only three Australian women to win anindividual Olympic Gold Medal, making history at the Sydney 2000 OlympicGames by claiming gold in taekwondo. Her amazing triumph at the SydneyGames was achieved against the odds – requiring enormous focus andcommitment. Lauren’s autobiography,Fighting Spiritwas listed in the SydneyMorning Herald as the number one bestselling sports book, and her latest book,Food from a Loving Home, a collection of vegetarian recipes, is a sharing of herfavourite recipes.She will be making the opening keynote speech highlightingthe importance of health and wellbeing.