Mediterranean Diet Salsa Portuguesa

Bursting with vibrant, refreshing flavors, Mediterranean Diet Salsa Portuguesa is a must-try twist on the classic Portuguese salsa. This colorful medley of ripe tomatoes, crisp green bell peppers, and zesty red onions is perfectly balanced with the fresh, herbaceous notes of parsley and cilantro. Drizzled with a tangy dressing of extra virgin olive oil, red wine vinegar, and a hint of lemon juice, and seasoned with garlic, sea salt, and black pepper, this no-cook recipe is as healthy as it is delicious. Ready in just 20 minutes, this salsa is a Mediterranean diet-inspired delight, ideal as a refreshing side dish, a topping for grilled fish, or a flavorful dip for whole-grain bread or pita. Whether you're looking to brighten up a meal or wow your guests with its vibrant presentation, this versatile recipe is perfect for any occasion.

Nutriscore Rating: 80/100

Prep Time:20 mins

Cook Time:0 mins

Total Time:20 mins

Servings: 6

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

Directions

Step 1

Start by washing and drying the tomatoes, green bell pepper, and fresh herbs (parsley and cilantro).

Step 2

Dice the tomatoes into small cubes and set them aside in a medium mixing bowl.

Step 3

Finely chop the red onion and add it to the bowl with the tomatoes.

Step 4

Cut the green bell pepper in half, remove the seeds and membranes, and dice it. Add it to the bowl.

Step 5

Chop the fresh parsley and cilantro finely and mix them into the vegetable mixture in the bowl.

Step 6

In a small bowl, whisk together the extra virgin olive oil, red wine vinegar, and lemon juice to create the dressing.

Step 7

Finely mince the garlic cloves and add them to the dressing.

Step 8

Season the dressing with sea salt and black pepper, whisking again to blend the flavors.

Step 9

Pour the dressing over the chopped vegetable and herb mixture and gently toss everything to combine thoroughly.

Step 10

Allow the salsa to sit for at least 10 minutes before serving to let the flavors meld together.

Step 11

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

Serving size	(869.0g)

Amount per serving	% Daily Value*
Calories	437.8

Total Fat 29.8g	0%
Saturated Fat 4.2g	0%
Polyunsaturated Fat 0.1g
Cholesterol 0mg	0%
Sodium 1217.9mg	0%
Total Carbohydrate 42.7g	0%
Dietary Fiber 12.1g	0%
Total Sugars 22.5g
Protein 8.7g	0%

Vitamin D 0IU	0%
Calcium 153.0mg	0%
Iron 4.2mg	0%
Potassium 1961.9mg	0%

*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: 56.6%

Protein: 7.3%

Carbs: 36.0%