Mediterranean Diet Salsa Portuguesa
Elevate your meals with the vibrant and refreshing flavors of Mediterranean Diet Salsa Portuguesa, a wholesome twist on the classic Portuguese salsa recipe. Packed with ripe tomatoes, crisp green bell pepper, and tangy red onion, this colorful dish gets an aromatic boost from fresh parsley and cilantro, while a simple dressing of extra virgin olive oil, red wine vinegar, and zesty lemon juice ties it all together. With just 20 minutes of prep time and zero cooking required, this easy salsa is perfect as a bright side dish, a topping for grilled seafood, or a dip alongside crusty whole-grain bread or pita. Bursting with nutrients and Mediterranean-inspired goodness, this recipe is a healthy, mouthwatering addition to your table.
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Recipe Information
Ingredients
- 4 medium ripe tomatoes
- 1 small red onion
- 1 medium green bell pepper
- 0.5 cup fresh parsley
- 0.25 cup fresh cilantro
- 2 tablespoons extra virgin olive oil
- 1 tablespoon red wine vinegar
- 1 tablespoon lemon juice
- 2 cloves garlic
- 0.5 teaspoon sea salt
- 0.25 teaspoon black pepper
Instructions
Start by washing and drying the tomatoes, green bell pepper, and fresh herbs (parsley and cilantro).
Dice the tomatoes into small cubes and set them aside in a medium mixing bowl.
Finely chop the red onion and add it to the bowl with the tomatoes.
Cut the green bell pepper in half, remove the seeds and membranes, and dice it. Add it to the bowl.
Chop the fresh parsley and cilantro finely and mix them into the vegetable mixture in the bowl.
In a small bowl, whisk together the extra virgin olive oil, red wine vinegar, and lemon juice to create the dressing.
Finely mince the garlic cloves and add them to the dressing.
Season the dressing with sea salt and black pepper, whisking again to blend the flavors.
Pour the dressing over the chopped vegetable and herb mixture and gently toss everything to combine thoroughly.
Allow the salsa to sit for at least 10 minutes before serving to let the flavors meld together.
Serve the Mediterranean Diet Salsa Portuguesa as a side dish, with grilled fish, or as a dip with crusty whole-grain bread or pita.
Nutrition Facts
Calories |
438 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 29.8 g | 38% | |
| Saturated Fat | 4.2 g | 21% | |
| Polyunsaturated Fat | 0.1 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1218 mg | 53% | |
| Total Carbohydrate | 42.7 g | 16% | |
| Dietary Fiber | 12.1 g | 43% | |
| Total Sugars | 22.5 g | ||
| Protein | 8.7 g | 17% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 153 mg | 12% | |
| Iron | 4.2 mg | 23% | |
| Potassium | 1962 mg | 42% | |
*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.
