Mexican · side, snack
Pico de Gallo (Salsa Mexicana)
Video by Rick Bayless on YouTube · Open on YouTube
- Low carb (4.3 g net carbs) but not keto: 8% of the energy is from fat, and keto meals get about 60% or more
- Vegan
- Gluten-free ingredients
- Nut-free
Contains: none of the common allergens in the listed ingredients. Check labels on stock, sauces and spice mixes.
A fat-free, no-cook salsa of fresh tomato, onion, chilli and coriander: about 25 kcal a serve with a fifth of a day's vitamin C, and big flavour for tacos and grilled food.
The printable card is ink-friendly, fits on one page and has a QR code back to this recipe.
Ingredients 6
Method
Tap a time to watch that step in the video.
- Cut the stem scar out of ripe tomatoes and dice them very small with a sharp knife; tiny pieces let the flavours come together. Tip into a bowl. 0:59
- Finely chop the white onion, about a quarter of the tomato weight. Rinse it in a sieve under cold running water and shake dry; this tames its harsh bite and keeps it crisp. 3:06
- Mince the serrano (keep the seeds and veins for heat, or remove them for a milder salsa) and thinly slice the coriander, stems and all. Add both to the bowl. 5:06
- Season with a scant teaspoon of salt and a good squeeze of fresh lime, stir and taste. If you have time, let it sit for about an hour so the flavours meld, then re-season. 8:32
Tip. Makes about 2 cups; serves 4 (our estimate). Yucatán-style xnipec: rinsed red onion, ½ habanero instead of serrano, ½ cup chopped radish and a splash of orange juice with the lime.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 4
Where the energy comes from one serve
- Net carbs 73%
- Protein 19%
- Fat 8%
For comparison, low-carb eating usually gets under 26% of its energy from carbs, and ketogenic eating under 10%. Why this is here
Vitamins & minerals % of a day, one serve · tap for more
Vitamin C High20%
18 mg a serve, mostly from ripe tomatoes (65%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Vitamin K Source13%
15 µg a serve, mostly from coriander (52%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Show the other 13
Vitamin B66%
0.1 mg a serve, mostly from ripe tomatoes (62%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Potassium5%
260 mg a serve, mostly from ripe tomatoes (79%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Vitamin A5%
46 µg a serve, mostly from ripe tomatoes (78%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Folate5%
19 µg a serve, mostly from ripe tomatoes (66%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Vitamin E4%
0.6 mg a serve, mostly from ripe tomatoes (74%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Magnesium3%
13 mg a serve, mostly from ripe tomatoes (73%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Iron2%
0.4 mg a serve, mostly from ripe tomatoes (71%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Zinc2%
0.2 mg a serve, mostly from ripe tomatoes (73%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Calcium1%
16 mg a serve, mostly from ripe tomatoes (53%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Vitamin D0%
0 µg a serve. Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Vitamin B120%
0 µg a serve. Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Selenium0%
0.1 µg a serve, mostly from white onion (75%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Omega-30%
0 g a serve, mostly from serrano chillies (100%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Rick Bayless; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.