Tropical Fruit Salsa

Vegetarian
Vegan
Health score
23%
Tropical Fruit Salsa
45 min.
5
113kcal

Suggestions


Are you ready to elevate your appetizer game with a burst of tropical flavors? This Tropical Fruit Salsa is not only a feast for the eyes but also a delightful explosion of taste that will transport you straight to a sun-soaked beach. Perfect for vegetarians and vegans alike, this vibrant salsa is a refreshing addition to any meal or gathering.

Imagine the sweetness of ripe mango, juicy pineapple, and luscious papaya, all harmoniously blended with the zesty kick of fresh lime juice and the smoky undertones of chipotle chiles. Each bite offers a tantalizing contrast of textures and flavors, making it an ideal starter or snack for any occasion. Whether you're hosting a summer barbecue, a cozy get-together, or simply looking for a healthy treat, this salsa is sure to impress your guests.

With just 45 minutes of preparation, you can whip up a bowl of this colorful salsa that serves five people, all while keeping your calorie count in check at just 113 kcal per serving. The combination of fresh ingredients not only makes it a guilt-free indulgence but also packs a nutritional punch. So grab your knife and bowl, and let’s dive into the world of tropical delights with this easy-to-make Tropical Fruit Salsa!

Ingredients

  •  chipotles in adobo dried
  • tablespoons cilantro leaves fresh finely chopped chopped
  •  hawaiian rolls 
  • tablespoons juice of lime fresh
  •  mangos 
  • 0.5  pineapple 
  • medium poblano pepper peeled seeded chopped
  •  onion red finely chopped
  • servings salt 

Equipment

  • bowl
  • knife

Directions

  1. If you are using dried chipotle or pasilla de Oaxaca chiles, soak them in warm water for minutes to soften, then drain, seed, and finely chop them. If using canned chipotles, rinse, seed, and finely chop them. If using jalapeño chiles, seed and finely chop them. Ready the poblano chiles. Set all the chiles aside.
  2. Halve the mango lengthwise, remove the pit, scoop out the flesh from each half with a spoon, and cut into 1/2-inch dice. Twist the stem off the pineapple half and stand the pineapple upright.
  3. Cut downward on all sides to remove the peel. Then, with a paring knife, remove the “eyes” by making diagonal cuts across the flesh just deep enough to lift them out.
  4. Cut the pineapple lengthwise into quarters, and cut away the strip of core that runs along each wedge.
  5. Cut the quarters crosswise into wedges about 1/4 inch wide, and cut the wedges into 1/4-inch dice. Peel the papaya, cut it in half lengthwise, and spoon out the seeds.
  6. Cut the halves lengthwise into wedges about 1/2 inch wide, and cut the wedges into 1/2-inch dice.
  7. In a bowl, combine the chiles, mango, pineapple, papaya, onion, cilantro, and lime juice. Toss together to mix well and then season with salt.
  8. Reprinted with permission from James Peterson's Kitchen Education: Sauces, Salsas, and Chutneys: Recipes and Techniques on Cooking by James Peterson, copyright © 201
  9. Published by Ten Speed Press, a division of Random House, Inc.JAMES PETERSON is an award-winning food writer, cookbook author, photographer, and cooking teacher whose career began as a young restaurant cook in Paris in the 1970s. In the early 1980s, Peterson practiced his traditional French training as a chef-partner for a Greenwich Village restaurant called le Petit Robert. a cooking teacher for over two decades since, Peterson has taught at Peter Kump's new york cooking School and at the French culinary Institute. after translating a series of French pastry books from French to English, Peterson was encouraged to write his own book. he is now the author of thirteen books, including Sauces, his first book, which became an instant classic and received the 1991 James Beard cookbook of the year award. his articles and recipes have appeared in national magazines and newspapers. a self-taught food photographer, Peterson also creates the photography for his books. James Peterson cooks, writes, and photographs from Brooklyn, New York.

Nutrition Facts

Calories113kcal
Protein6.84%
Fat5.62%
Carbs87.54%

Properties

Glycemic Index
35.88
Glycemic Load
9.68
Inflammation Score
-7
Nutrition Score
11.68478261647%

Flavonoids

Cyanidin
0.04mg
Delphinidin
0.01mg
Pelargonidin
0.01mg
Catechin
0.71mg
Eriodictyol
0.2mg
Hesperetin
0.81mg
Naringenin
0.03mg
Apigenin
0.01mg
Luteolin
2.26mg
Isorhamnetin
1.1mg
Kaempferol
0.19mg
Myricetin
0.04mg
Quercetin
5.82mg

Nutrients percent of daily need

Calories:112.52kcal
5.63%
Fat:0.77g
1.19%
Saturated Fat:0.28g
1.76%
Carbohydrates:27.06g
9.02%
Net Carbohydrates:23.31g
8.48%
Sugar:18.01g
20.01%
Cholesterol:1.96mg
0.65%
Sodium:214.57mg
9.33%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:2.12g
4.23%
Vitamin C:100.99mg
122.41%
Manganese:0.95mg
47.73%
Fiber:3.76g
15.02%
Vitamin B6:0.29mg
14.37%
Vitamin A:697.99IU
13.96%
Folate:44.08µg
11.02%
Copper:0.19mg
9.43%
Potassium:295.44mg
8.44%
Vitamin B1:0.12mg
8.18%
Vitamin K:6.78µg
6.46%
Magnesium:22.75mg
5.69%
Vitamin B3:1mg
4.99%
Vitamin E:0.6mg
3.98%
Iron:0.69mg
3.86%
Vitamin B2:0.07mg
3.86%
Vitamin B5:0.36mg
3.61%
Phosphorus:30.31mg
3.03%
Calcium:27.68mg
2.77%
Zinc:0.25mg
1.69%
Source:Epicurious