Italian Salsa Salad

Italian Salsa Salad
Recipe photo may include foods and ingredients that are not a part of this recipe and not included in the nutrition analysis.
Source: Diabetes & Heart Healthy Recipes. Recipe Credit: . Photo Credit: Mittera.
This Italian-inspired salsa is bursting with flavor from grape tomatoes, bell pepper, red onion, capers, and a variety of herbs. Crushed red pepper flakes add a small flash of heat. Use this chunky salad to dress up grilled fish or chicken, or serve atop whole-grain pasta instead of sauce.
  • Prep time
    15 min
  • Servings
    6 Servings
  • Serving size
    1/2 cup
Nutrition Facts

Nutrition Facts

6 Servings

  • Serving Size
    1/2 cup
  • Amount per serving Calories 40

  • Total Fat 2.5g
    • Saturated Fat 0g
    • Trans Fat 0g
  • Cholesterol 0mg
  • Sodium 120mg
  • Total Carbohydrate 4g
    • Dietary Fiber 1g
    • Total Sugars 2g
    • Added Sugars 0g
  • Protein 1g
  • Potassium 190mg
  • Phosphorus 20mg

Choices/Exchanges: 1 Nonstarchy vegetable, 1/2 Fat



  • green bell pepper (chopped)
  • salt
    1/8 tsp
  • crushed red pepper flakes
    to taste
  • dried oregano
    1 tsp
  • olive oil
    1 tbsp
  • dried basil
    2 tsp
  • chopped red onion
    1/2 cup
  • capers (rinsed and drained)
    2 tbsp
  • Apple Cider Vinegar
    2 tbsp
  • chopped fresh parsley
    1/2 cup
  • grape or cherry tomatoes (halved)
    10 oz (about 2 cups)


  1. In a medium bowl, gently toss together all the ingredients. Let stand for 10 minutes before serving.

  • Recommended

    This dish was bursting with flavor! I served it over raw spinach and it was delish, even though I forgot to put in the parsley. The capers and vinegar really added a special touch. I'm going to try it mixed with cold pasta next.

  • Recommended

    We loved this recepie, the flavors really popped. We used to food processor to chop everything really fine then added the organic cherry tomatoes. The parsley was fresh cut from my hydroponic garden which made it taste very fresh. The is a big keeper for us.

  • Recommended

    This was pretty good, I didn't expect it to have so much flavor like it did. I used this on my chicken parm and it added a freshness to the dish.