Heart-Healthy Salsa Portuguesa

Bright, fresh, and packed with wholesome goodness, Heart-Healthy Salsa Portuguesa is a vibrant, Mediterranean-inspired recipe perfect for clean eating. This no-cook salsa combines juicy ripe tomatoes, crunchy green bell peppers, and zesty red onion with a medley of fresh parsley and cilantro for a bold burst of flavor. Enhanced with heart-smart extra virgin olive oil, a splash of red wine vinegar, and a hint of lemon juice, this tangy topper is perfectly balanced with subtle notes of cumin and black pepper. Ready in just 15 minutes, it’s a versatile, nutrient-rich accompaniment for grilled chicken, fish, or whole-grain crackers. Whether served as a topping or dip, this low-sodium, veggie-packed dish is as good for your heart as it is for your taste buds!

Nutriscore Rating: 81/100

Prep Time:15 mins

Cook Time:0 mins

Total Time:15 mins

Servings: 4

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

Directions

Step 1

Start by washing all the vegetables thoroughly under running water to ensure cleanliness.

Step 2

Dice the ripe tomatoes into small cubes, retaining as much juice as possible, and place them into a large mixing bowl.

Step 3

Chop the green bell pepper into small, even pieces, and add them to the bowl with the tomatoes.

Step 4

Finely dice the red onion and add it to the bowl along with the other vegetables.

Step 5

Mince the garlic cloves finely, ensuring they are evenly distributed throughout the salsa for a consistent flavor in every bite.

Step 6

Chop the fresh parsley and cilantro and add them to the mixture. These herbs will add a fresh, vibrant flavor to the salsa.

Step 7

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.

Step 8

Pour in the red wine vinegar and lemon juice. These ingredients provide a modest acidity that complements the sweetness of the tomatoes.

Step 9

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.

Step 10

Gently mix all the ingredients together until well combined. Be careful not to mash the vegetables.

Step 11

Let the salsa sit at room temperature for at least 10 minutes before serving. This resting time allows the flavors to meld beautifully together.

Step 12

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

Serving size	923.6 grams (923.6g)

Amount per serving	% Daily Value*
Calories	454

Total Fat 30.30g	39%
Saturated Fat 4.50g	23%
Polyunsaturated Fat 0.10g
Cholesterol 0mg	0%
Sodium 650mg	28%
Total Carbohydrate 45.70g	17%
Dietary Fiber 13.10g	47%
Total Sugars 23.80g
Protein 9.30g	19%

Vitamin D 0IU	0%
Calcium 169mg	13%
Iron 5mg	28%
Potassium 2116mg	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.

Source of Calories

Fat: 55.3%

Protein: 7.6%

Carbs: 37.1%