Healthy Recipe: Fresh Tomato Salsa

Written by Kristen, Nutrition Expert on Tuesday, August 09, 2016

Summer is a time of abundant fresh produce, and few fruits or vegetables scream summer like tomatoes straight from the vine. Tomatoes have many uses in the kitchen. Of course there is the infamous bacon, lettuce, and tomato sandwich, and many folks enjoy taking advantage of summer’s abundant harvest by canning tomato sauces and salsas for use throughout the year.

Another summertime favorite is a fresh salsa, called pico de gallo in Mexican cuisine. It requires no cooking, and it highlights several fresh flavors of summer. It also has many uses. It can be eaten with tortilla chips (of course!), on tacos and omelets, or atop grilled chicken or fish. This recipe for fresh tomato salsa is simple and easy, and can be made quicker with the use of a food processor. See Notes below for directions for using a food processor.

Fresh Tomato Salsa

Time: 20-30 minutes

Yield: about 3 cups

Ingredients:

  • 12-14 Roma tomatoes (or 6-8 medium-size tomatoes of other variety)
  • 1/4 cup chopped white onion
  • 1-2 tablespoons chopped fresh cilantro
  • 1/2 jalapeño pepper, seeded and minced
  • 1 clove garlic, minced
  • 1 tablespoon fresh lime juice (from about 1/2 a lime)
  • Salt and black pepper

Directions:

  • Wash tomatoes and remove any stems. Begin by cutting tomatoes in half lengthwise and scooping out seeds. Chop tomatoes and add tomatoes any juice to a medium bowl.
  • Once onion and cilantro are chopped and jalapeño and garlic are minced, add all to bowl with tomatoes. Add lime juice and gently stir together to combine. Sprinkle salt and pepper to taste.
  • Serve immediately, or allow to chill in refrigerator for a few hours prior to serving, as flavors will intensify over time.

Notes:

If using a food processor, quarter tomatoes and remove seeds. Add to food processor, along with 1/4 of an onion, several tablespoons fresh cilantro, 1/2 jalapeño, and garlic. Pulse until desired texture is achieved. Note that this version of salsa will differ in texture a bit from the other version.

Variations:

  • Spiciness can be adjusted by using either more or less jalapeño.
  • Chopped avocado or fresh mango can be added atop salsa if desired.

Benefits:

One half cup of this salsa is one serving of vegetables. Tomatoes are high in potassium and vitamins A and C. They are additionally rich in the antioxidant lycopene, and the combination of fresh ingredients lends a variety of health-promoting phytochemicals. This salsa also contains a significant amount of water, which is good for staying hydrated during summer months.