Pico de Gallo is a type of salsa that is made from fresh uncooked ingredients, mainly tomatoes, onions, cilantro, chili pepper and lime juice. Our version is milder and easier to digest. We replaced the onions with green onions and the chili peppers with bell pepper & garlic. To offset the tanginess of the limes, we added some mango sweetness and the result is our own Mango Pico de Gallo.
Summer is a great time to enjoy fresh tomatoes from your garden or from your local farmers’ market. Tomatoes are high in phytonutrients such as flavonoids and carotenoids (i.e. lycopene) and they are an excellent source of vitamin C, vitamin K, Folate, and potassium. (1, 2) This means they have great anti-inflammatory and anti-oxidative power. Many studies have been done on the health benefits of tomatoes and results show that these benefits extend to various organs and body systems such as the cardiovascular system, the musculoskeletal system, the kidneys, the liver and the skin. (2)
We love tomatoes for their versatility. You can enjoy them fresh or cooked as part of a sauce, soup, stew, or as a topping. Our Mango Pico de Gallo is gluten-free and dairy-free. Enjoy it on its own as a dip, as a side or as a topping for salad, fish, or meat. Bon appétit!
Makes approx. 2 cups
Prep time: 15 minutes
What you need:
- 3 fresh tomatoes (such as Roma), diced
- 1 bell pepper, diced
- 2 green onions, sliced
- 1/2 cup diced mango
- 1 radish, halved & thinly sliced (optional)
- 2 garlic cloves, crushed
- 1/4 cup fresh cilantro, chopped
- juice of 1 lime
- sea salt & freshly ground pepper to taste
What you do:
- In a glass bowl, combine all the ingredients and mix well.
- Let sit for 15 minutes for the flavours to mix.
- Replace green onion with 1/2 cup minced red onion.
- Replace the mango with some fresh peaches.
- Omit the radish and use another uncooked seasonal vegetable.
Bjarnadottir, A. (n.d.). Tomatoes 101: Nutrition Facts and Health Benefits. https://www.healthline.com/nutrition/foods/tomatoes
- The George Mateljan Foundation. Tomatoes. http://www.whfoods.com/genpage.php?tname=foodspice&dbid=44