Anti-Inflammatory Fresh Salsa

This simple, no-cook salsa is a great way to eat anti-inflammatory veggies, spices, and oil during the summer. I often call this our veggie smoothie based on the amount my kids will eat! Salsa counts towards your vegetable intake, which many people forget.

My whole family can finish this salsa recipe in two days, so I try to make it once a week in the summer. It stays fresh for about 5 days (but you’ll likely devour it sooner) and can be substituted with ingredients based on your preferences or availability.

Eating a hearty portion (2/3 cup) provides 42 calories and 2 g of fiber (8% of your daily needs). It is an excellent source of vitamin C (37% of your daily needs) and the antioxidants, lycopene (182% of the daily recommendation) and allicin (43% of the daily recommendation).

Add this salsa to tacos, rice bowls, eggs, use it as a topping for burgers, or as a dip for tortilla chips.

Simple Ingredients for an Antioxidant-Rich Salsa

This fresh recipe has nine ingredients (four of which are spices or oil)! Very similar to the ingredients in my Mediterranean Chickpea Salad.

The fresh ingredients are the tomatoes, red bell pepper, jalapeno peppers, green onions, cilantro, and lime juice (if you squeeze real limes).

Fresh, ripe tomatoes in the summer are great for this salsa. My tomato plants keep being raided by deer, but I’ve been able to use tomatoes from a friend’s garden instead. Some people grow a salsa garden to make summer salsa.

You will need the following ingredients: tomatoes, green onions, a red bell pepper, jalapeno peppers, garlic cloves, black pepper, cilantro, limes, and olive oil.

Wash and Cut Veggies

Wash your tomatoes, peppers, onions, limes, and cilantro in a metal colander. Dice the tomatoes and peppers. I cut the green onions into rounds and chop the cilantro leaves. The limes are for squeezing juice, so I typically cut them in half and then squeeze them into the salsa at the end.

I wait to run my veggies through the food processor until after I’ve prepped my garlic cloves.

Prep Garlic to Boost Antioxidants

I like to smash garlic cloves with the side of my large Butcher knife and let them mingle while I prepare the rest of the salsa. Garlic cloves contain two components that, when combined, form allicin, an antioxidant. Allicin has been studied extensively for its ability to lower blood pressure, help prevent cancer, and heart-protective features.

I let the crushed cloves sit for at least 10 minutes to maximize the production of allicin. Allicin is best consumed raw (as in this salsa). Still, research also shows that letting it sit before chopping and adding it to cooked dishes helps retain more allicin when cooked at lower temperatures (for example, simmering at the end of a recipe).

One clove = 10-18 mg of allicin

An interesting note from reading a research study on raw garlic versus garlic powder is that rehydrating garlic powder with water for about a minute restored allicin levels. Then, you can add it to recipes (especially for sauces and hot temperatures). One clove of garlic = 1/4 teaspoon of garlic powder.

So, smash the garlic gloves with the side of your knife and let them sit for at least 10 minutes before mincing and adding them to your salsa to boost your antioxidant intake.

Run Veggies Through Food Processor

Next, I run my veggies through the food processor. I start with my tomatoes, then peppers, onions, and cilantro. If I find I need more liquid as I go, I add some of the tomatoes back in to help it blend more easily. After I process each vegetable, I add it to the storage container that I will use to store it in the refrigerator.

I still use my tiny food processor, which was a hand-me-down from my mom. I used to make baby food for my kids with this little one. I have a huge food processor that I can throw all the ingredients in at once, but I prefer my little one, which is quick to wash.

Mince Garlic, Add Oil and Spices

Next, mince your garlic. I mince right over the glass storage container and mix the ingredients as I go.

Then, add your olive oil, black pepper, and salt (if desired). I didn’t use any salt in this recipe.

Add Lime Juice

Fresh lime juice is the best, but bottled lime juice can also work well. I add lime juice at the very end, and then typically eat some of the salsa afterward to taste-test and ensure I don’t need more spices or lime juice.

Ways to Eat Salsa (Besides with Chips)

Everyone loves salsa with tortilla chips, but there are more nutrient-dense and healthier ways to enjoy salsa. I probably put a tablespoon of salsa on each chip (basically, the chip serves as a spoon), so you could also opt for a healthier option by eating more salsa per chip.

You might try adding salsa to the following foods:

• To any traditional Mexican dishes (enchiladas, burritos, tacos, nachos, etc).
• Add it to a rice bowl with black beans, chicken, avocado, and corn.
• Swap corn tortilla chips for sweet potato tortilla chips.
• Top scrambled eggs or omelettes with salsa.
• Use it to top your burger.

Use salsa as a way to hit the recommended 2 to 3 cups of veggies daily. It’s a great option for picky vegetable eaters who somehow love salsa.

Detailed Nutrient Analysis

Anti-Inflammatory Fresh Salsa (⅔ cup serving)
Nutrients	Amount	% Daily Value
Energy	43 calories
Carbohydrates	6.8 g
Fiber	2.2 g	8%
Fat	1.9 g	2%
Saturated Fat	0.3 g	1%
Protein	1.6 g
Vitamins	Amount	% Daily Value
Vitamin C	33.1 mg	37%
Vitamin A	56 mcg	6%
Folate	20 mcg	5%
Minerals	Amount	% Daily Value
Potassium	215 mg	5%
Iron	2.7 mg	15%
Antioxidants	Amount	% Recommendation
Lycopene	18,156 mcg	182%
Allicin	6 mg	43%

Lycopene and allicin are two of the antioxidants found in salsa. The olive oil, vegetables, and spices provide a rich source of antioxidants, including flavonoids, phenolic acids, and ascorbic acid (vitamin C). The onions contribute the flavonoid quercetin to the salsa. Onions contain the highest quantity of this antioxidant, which is known for its anti-cancer, anti-diabetic, anti-viral properties, and potential benefits for neurodegenerative diseases.

In a 2023 extensive prospective cohort study of 101,680 American adults, it was found that higher consumption of tomato salsa was associated with a 20% lower risk of colorectal cancer incidence. No significant associations were found with the consumption of raw tomatoes, tomato juice, ketchup, or by calculating how much lycopene was in each tomato product and comparing that way.

The authors believe that the synergistic beneficial effect of all the common ingredients and their antioxidants in salsa is the primary driver of the lowered cancer risk. They also concluded that people consuming higher amounts of salsa (about one serving per week) reported other healthy dietary factors (like increased fruit and vegetable intake and lower red and processed meat intake).

Salsa is a great way to incorporate lycopene into your diet. Lycopene helps reduce inflammation by neutralizing free radicals. Diets rich in lycopene-containing foods may help lower prostate and colon cancer risk, along with stroke risk.

A 2021 research review found that higher intakes of tomatoes and dietary lycopene are linked with lower death rates for any reason, lower heart disease death, prostate cancer, gastric cancer, and metabolic syndrome.

Ideally, consuming around 10,000 mcg of lycopene daily from food is recommended for optimal benefits. Tomato products (and all bright red foods) are exceptionally high in lycopene. Lycopene is fat-soluble, meaning you absorb it better when eaten with a fat or oil (such as olive or avocado oil)— there is no evidence of lycopene toxicity from food either.

Here are some top lycopene foods:

• 1/2 cup canned tomato puree = 27,192 mcg
• 1 cup of canned tomato juice = 21,960 mcg
• 2/3 cup of this fresh salsa recipe = 18,156 mcg (or 1 tablespoon is about 3,000 mcg)
• 1 wedge of watermelon = 12,962 mcg
• 1/2 cup of jarred marinara sauce = 6,686 mcg
• 1 tablespoon canned tomato paste = 3,140 mcg
• 1 tablespoon unsweetened ketchup = 2,506 mcg
• One slice of raw tomato = 515 mcg (a whole medium tomato is about 3,000 mcg)

While this salsa is not a significant contributor to many other vitamins and minerals, it does provide 37% of the daily value for vitamin C (another antioxidant), 15% of your daily iron, and it packs a powerful antioxidant punch with great flavor.

Takeaways

This fresh, no-cook salsa is an easy and delicious way to boost your intake of anti-inflammatory nutrients, including lycopene, allicin, quercetin, iron, and vitamin C.

With just a few simple ingredients and a food processor, you can make a veggie-packed dip or topping that your whole family will devour.

Whether adding it to tacos, eggs, or rice bowls, salsa is a flavorful and versatile way to help meet your daily vegetable needs, reduce inflammation, and support your long-term health.

This is one of my go-to recipes for summer, and I add it to a variety of meals to boost our veggie intake.

You can find more quick, anti-inflammatory recipes, such as Sautéed Greens, a Berry-Powerful Smoothie, or No-Mess, No-Bake Energy Bites.

You can also download my detailed printable anti-inflammatory foods list (PDF) to assess your diet and explore new ideas for anti-inflammatory foods to try. 

Let’s get UNstuck and stay UNstuck!