Sweet and Spicy Tropical Salsa

Sweet and Spicy Tropical Salsa

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. Serve with baked pita chips or thin crackers for a cool, refreshing, and healthy plant-based snack.

 

Serves:  6

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

Contains: Gluten (Pitta bread)

May contain: Milk (Pitta bread), soya (Pitta bread), Sesame Seed (Pitta bread)

Preparation time: 30 minutes

Cooking time: 

 

INGREDIENTS

Salsa:

1 ripe mango (150 g), finely diced
1⁄4 ripe pineapple (150 g), finely diced, core removed
2 ripe but firm kiwi fruit (120 g), peeled and finely diced
½ (75 g) medium red onion, finely diced
2 Tbsp (8 g) chopped coriander
2 Tbsp (30 ml) lime juice
1 red eye bird’s eye chilli, finely chopped (optional)

 

Pita Chips:

3 Pitta bread, wholemeal *
1 ½ Tbsp olive oil
* Please check the ingredients on the packet

 

METHOD

Instructions for salsa:

  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 with baked pitta chips or on thin crackers, plantain crisps, taro crisps or fresh vegetables such as celery or endive which can be used as a scoop.

Instructions for pitta chips:

  1. Preheat oven to 200 oC/180o Fan/400 oF/Gas Mark 6
  2. Cut the pitta open along one side and separate the two sides.
  3. Repeat for each pitta until you have 3 open pittas.
  4. Brush the top side of each pita round lightly with olive oil. Use about 1/2 Tbsp per pita.
  5. Use a knife or pizza cutter to cut each pita round into 6 – 8 uniform triangles.
  6. Arrange the pita wedges “triangles” in a single layer on a baking sheet lined with parchment paper. Make sure they are not overlapping.
  7. Bake for 5 – 7 minutes until lightly browned and crispy, turning halfway through
  8. Remove from oven and allow to cool before serving.
  9. Store in an airtight container once completely cooled.

 

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

 

NUTRITION INFORMATION

Per serving: with pitta
Total calories: 164 kcal
Fat:  3.9 g
 of which saturates:  0.6 g
Carbohydrate: 26 g
 of which sugars: 8.6 g
Fibre:  3.4 g
Protein:  4.0 g
Salt:  0.39 g

 

NUTRITION FACTS

  • This sweet and spicy salsa is low in saturated fat and a source of fibre.
  • The fibre comes from the fresh fruits, vegetables, herbs and wholemeal pitta, providing both soluble and insoluble fibre for digestion.
  • This sweet and spicy salsa recipe also offers a high source of vitamin C.

 

VARIATIONS

  • To reduce the heat – use less spicy chillis 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.
  • To reduce the oil content, you can spray with oil or simply brush pita with water.
  • The salsa is good as a topping for wraps or added as an accompaniment to another snack option.

 

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

Checked by Kathy Lewis, Registered Nutritionist.

© 2023 The Caroline Walker Trust