Vegan Italian Lukas Breucha Vegan Italian Lukas Breucha

TRIO OF SALSAS

TRIO OF SALSAS

SERVES 1 CUP (250ml) EACH

FOR THE MILD MANGO SALSA
  • 1 mango
  • 1/2 green bell pepper
  • 1 tbsp. coarsely chopped cilantro
  • 2 tbsp. fresh orange juice
  • 1 tbsp. white wine vinegar
  • 1 tbsp. soy sauce
  • 1 tsp. ground pink pepper
  • 1 pinch salt, or more to taste

    NUTRITIONAL VALUES

    Calories: 256kcal
    Fat: 1.5g (0.3g S.Fat)
    Carbs: 61.4g
    Protein: 5.7g
    Sugar: 52.8g
    Sodium: 2096mg



    FOR THE GRILLED PINEAPPLE SALSA
  • 1/2 ripe pineapple
  • 4 cherry tomatoes
  • 1/2 red chile pepper, stemmed (seeded for less heat)
  • 2 tbsp. coconut flakes
  • Juice of 1 lime
  • 1/2 tsp. salt

    NUTRITIONAL VALUES

    Calories: 225kcal
    Fat: 5g (3.2g S.Fat)
    Carbs: 47.5g
    Protein: 6.1g
    Sugar: 30.8g
    Sodium: 1193mg



    FOR THE GRILLED TOMATO SALSA
  • 3 tomatoes
  • 1 jalapeño pepper
  • 1/2 onion
  • 1 1/2 tsp. olive oil
  • 2 garlic cloves
  • 2 tbsp. lime juice
  • 2 tbsp. coarsely chopped cilantro
  • 1 tsp. agave nectar
  • 1 tsp. salt

    NUTRITIONAL VALUES

    Calories: 194kcal
    Fat: 8g (1.1g S.Fat)
    Carbs: 32g
    Protein: 5.1g
    Sugar: 18.8g
    Sodium: 2360mg

  • METHOD

    MILD MANGO SALSA
    Mango, peeled, pitted, and finely diced Dice the pepper finely.

    Combine them with the remaining ingredients and season with salt to taste.

    GRILLED PINEAPPLE SALSA
    The pineapple should be peeled, cored, and sliced. Grill the slices for 15 minutes over indirect heat, turning them over halfway through. After that, dice them.

    Quarter the tomatoes and thinly slice the Chile into thin rings before combining them with the remaining ingredients.

    GRILLED TOMATO SALSA
    Prick the tomatoes lightly with a fork. Brush the oil over the tomatoes, jalapeno, and onion.

    Grill the vegetables for 15 minutes over indirect heat, turning them over halfway through.

    In a food processor, coarsely chop all of the ingredients.
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