Sweet and Spicy Tropical Salsa Taster

Sweet and Spicy Tropical Salsa Taster

This vibrant Tropical salsa blends Polynesian flavours of mango, pineapple, and kiwifruit with a kick of chilli.  Easy to make; simply dice the fresh fruit and mix with lime juice and chopped coriander. No cooking required! The sweet and tangy salsa highlights tropical island ingredients. Tailor the heat to your tastes.  To be served on top of low-salt corn tortilla chips.

Serves:  10

Dietary: Suitable for vegan, vegetarian, Halal, nut-free, peanut-free, egg-free, gluten-free, milk-free

Preparation time: 10 minutes

Cooking time: 

 

INGREDIENTS

1/2 ripe mango (75 g), finely diced
1⁄8 ripe pineapple (75 g), finely diced
1/2 ripe but firm kiwi fruit (60 g), peeled and finely diced
1/4 (35 g) medium red onion, finely diced
1 Tbsp (8 g) chopped coriander
1 Tbsp (30 ml) lime juice
1 red eye bird’s eye chilli, finely chopped (optional)
Or a pinch of chilli or chilli flakes
20 corn tortilla chips, low salt * (e.g. Simply, ASDA, Tostitos)

* Please ensure you have checked the packet

 

 METHOD

  1. Add the finely diced mango, pineapple, and kiwi fruit.
  2. Finely chop the bird’s eye chilli, removing the seeds first to limit the heat.
  3. Add only half the bird’s eye chilli at first.
  4. Add more to taste for more heat. Be careful, as they are very spicy!
  5. Add the finely diced red onion, lime juice and chopped coriander.
  6. In a bowl, gently mix the diced mango, pineapple, kiwi fruit, chopped bird’s eye chilli, coriander and lime juice.
  7. For best flavour, cover and refrigerate for at least 30 minutes to allow the flavours to meld. This will also mellow the heat from the chilli.
  8. Serve on corn tortilla chips or fresh vegetables such as celery or endive, which can be used as a scoop.

 

This recipe has been donated by Anya Lewonowski, Oxford Brookes Nutrition Student

 

NUTRITION INFORMATION

Per serving: 2 topped corn tortilla chips
Total calories: 38 kcal
Fat:  0.8 g
 of which saturates:  0 g
Carbohydrate: 6.2 g
 of which sugars: 3.9 g
Fibre:  0.8 g
Protein:  0.5 g
Salt:  0.03 g

 

NUTRITION FACTS

  • This sweet and spicy salsa is low in fat, saturated fat and salt.
  • Any sweetness is naturally derived from the fruit.
  • This sweet and spicy salsa recipe also offers a high source of vitamin C.

 

VARIATIONS

  • To decrease the heat – use less spicy chillies like jalapeno if the bird’s eye chilli is too hot, or dried chilli flakes
  • Try different fruits like papaya, guava or starfruit for variation.
  • Add diced bell pepper for crunch.
  • Add diced avocado for extra flavour and nutrients.
  • Can be served with other accompaniments e.g. celery, endive etc

Consumer tested by Julia Popek, dietetic student from London Metropolitan University.

Checked by Kathy Lewis, Registered Nutritionist.

© 2023 The Caroline Walker Trust