Heart-Healthy Salsa Portuguesa
Bright, fresh, and packed with heart-healthy ingredients, Salsa Portuguesa is the perfect guilt-free addition to your meal rotation. This Mediterranean-inspired recipe combines ripe tomatoes, crisp green bell peppers, and sharp red onions, all finely chopped and accented with fragrant parsley and cilantro. Drizzled with extra virgin olive oil and tangy red wine vinegar, this salsa bursts with vibrant flavor while supporting cardiovascular health thanks to its rich dose of healthy fats and low sodium content. A pinch of cumin adds a subtle warmth, while garlic and lemon juice provide bold, fresh notes that perfectly complement any dish. Ready in just 15 minutes with no cooking required, this versatile salsa is ideal as a topping for grilled fish, chicken, or alongside whole-grain crackers for a light appetizer. Treat your taste buds to a nourishing flavor experience with this quick, easy, and irresistibly refreshing recipe!
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Recipe Information
Ingredients
- 3 whole Large ripe tomatoes
- 1 whole Green bell pepper
- 1 small Red onion
- 2 whole Garlic cloves
- 0.5 cup Fresh parsley
- 0.25 cup Cilantro
- 2 tablespoons Extra virgin olive oil
- 1 tablespoon Red wine vinegar
- 1 tablespoon Lemon juice
- 0.5 teaspoon Ground black pepper
- 0.5 teaspoon Cumin powder
- 0.25 teaspoon Salt
Instructions
Start by washing all the vegetables thoroughly under running water to ensure cleanliness.
Dice the ripe tomatoes into small cubes, retaining as much juice as possible, and place them into a large mixing bowl.
Chop the green bell pepper into small, even pieces, and add them to the bowl with the tomatoes.
Finely dice the red onion and add it to the bowl along with the other vegetables.
Mince the garlic cloves finely, ensuring they are evenly distributed throughout the salsa for a consistent flavor in every bite.
Chop the fresh parsley and cilantro and add them to the mixture. These herbs will add a fresh, vibrant flavor to the salsa.
Drizzle the extra virgin olive oil over the vegetables in the bowl. The olive oil adds healthy monounsaturated fats, enhancing the salsa's heart health aspect.
Pour in the red wine vinegar and lemon juice. These ingredients provide a modest acidity that complements the sweetness of the tomatoes.
Season the salsa with ground black pepper, cumin powder, and a pinch of salt. This blend of spices will elevate the natural flavors without overwhelming them with sodium.
Gently mix all the ingredients together until well combined. Be careful not to mash the vegetables.
Let the salsa sit at room temperature for at least 10 minutes before serving. This resting time allows the flavors to meld beautifully together.
Serve this heart-healthy Salsa Portuguesa as a topping for grilled fish or chicken, or enjoy it as a flavorful side dish with whole-grain bread or crackers.
Nutrition Facts
Calories |
454 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 30.3 g | 39% | |
| Saturated Fat | 4.5 g | 22% | |
| Polyunsaturated Fat | 0.1 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 650 mg | 28% | |
| Total Carbohydrate | 45.7 g | 17% | |
| Dietary Fiber | 13.1 g | 47% | |
| Total Sugars | 23.8 g | ||
| Protein | 9.3 g | 19% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 169 mg | 13% | |
| Iron | 5.1 mg | 28% | |
| Potassium | 2116 mg | 45% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
