Mediterranean Diet Mild Tomato Salsa
Bright, fresh, and brimming with wholesome ingredients, this Mediterranean Diet Mild Tomato Salsa is the perfect balance of zesty and mild flavors. Featuring ripe tomatoes, crunchy cucumber, and vibrant green bell pepper, this salsa is elevated with the briny bite of black olives and the herbal freshness of parsley. The light and tangy dressing is made with heart-healthy extra virgin olive oil, lemon juice, and a splash of red wine vinegar, tying all the flavors together effortlessly. Ready in just 15 minutes, this no-cook, low-calorie recipe is ideal as a healthy dip, a topping for grilled fish or chicken, or a delightful side dish to Mediterranean-inspired meals. Packed with antioxidants and Mediterranean goodness, this salsa is as nourishing as it is delicious!
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Recipe Information
Ingredients
- 4 medium ripe tomatoes
- 0.5 cup red onion
- 0.5 cup green bell pepper
- 1 medium cucumber
- 0.25 cup black olives
- 0.25 cup fresh parsley
- 2 tablespoons extra virgin olive oil
- 2 tablespoons lemon juice
- 1 tablespoon red wine vinegar
- 1 small garlic clove
- 0.5 teaspoon sea salt
- 0.25 teaspoon black pepper
Instructions
Dice the ripe tomatoes into small cubes and transfer them to a large mixing bowl.
Finely chop the red onion and add it to the bowl with the tomatoes.
Dice the green bell pepper and cucumber into fine pieces and add them to the mixture.
Slice the black olives into thin rounds and add to the bowl.
Finely chop the fresh parsley, ensuring there are no large stems, then add it to the mix.
In a separate small bowl, whisk together the extra virgin olive oil, lemon juice, and red wine vinegar.
Finely mince the garlic clove and add it to the liquid ingredients.
Pour the olive oil mixture over the chopped vegetables.
Sprinkle the sea salt and black pepper over the salsa.
Gently mix all ingredients until well combined, making sure to coat the vegetables evenly with the dressing.
Taste and adjust the seasoning if necessary.
Allow the salsa to sit for at least 10 minutes to let the flavors meld before serving.
Nutrition Facts
Calories |
469 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 33.4 g | 43% | |
| Saturated Fat | 4.9 g | 25% | |
| Polyunsaturated Fat | 0.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1455 mg | 63% | |
| Total Carbohydrate | 44.4 g | 16% | |
| Dietary Fiber | 11.1 g | 40% | |
| Total Sugars | 22.6 g | ||
| Protein | 8.5 g | 17% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 170 mg | 13% | |
| Iron | 5.7 mg | 32% | |
| Potassium | 1919 mg | 41% | |
*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.
