One of our favorite and most used garden recipes is Pico De Gallo. This salsa goes well with anything. Tacos, salads, chili, soups or with tortilla chips.
What makes Pico stand out from other salsas is that it’s hand-chopped and chunky, designed to be both delicious and visually appealing as a garnish or side. If chopping is difficult, or your pressed for time a food processor on its lowest setting will work. Just pulse carefully to keep that chunky texture.
I found this really handy cordless mini food processor that works perfectly for the chunky chopping you want for a good pico. You can find it here on amazon.
Ingredients
You’ll find most gardens contain the ingredients for this staple recipe. And if you haven’t started your garden yet, I encourage you to start with the staple vegetables.
The health benefits from these ingredients speak for themselves, so they are worth growing in your garden and adding to your diet.
Tomatoes are high in Vitamin C, and Potassium providing antioxidants and acting as an anti-inflammatory. They also contain Vitamin K and Lycopene. These vitamins and minerals support blood pressure, the health of eyes and skin, and help fight against certain types of cancer.
Research found that tomato intake is inversely associated with all-cause mortality, coronary heart disease mortality, prostate cancer, and gastric cancer (ScienceDirect, 2020). According to Frontiers in Nurtrition, higher lycopene levels were associated with a meaningfully lower risk of several cancers. And beyond cancer research, lycopene has been shown to reduce inflammation, lower cholesterol, and protect against cardiovascular disease.
Onions also contain vitamin C as well as Folate, Quercetin, and Fiber. Onions boost the immune system, providing prebiotic support and anti-inflammatory properties. Quercetin acts as a natural antihistamine and anti-inflammatory agent. Onions also contain inulin, a prebiotic fiber that feeds beneficial gut bacteria, supporting digestive health. Research has linked regular onion consumption to improved blood sugar regulation, better bone density, and cardiovascular support. Nutrients Journal, MDPI
Bell Peppers and Sweet Peppers are optional. I like to dress up my Pico with some sweet pepper or bell pepper to enhance the flavor and nutritional content.
Peppers are high in Vitamin C, Vitamin A, Vitamin B6 and Folate. These pepper varieties provide anti-oxidants to support immunity and vitamins to support brain functioning and mood regulation. They contain lutein and zeaxanthin which protects against age-related macular degeneration and overall eye health. Peppers also contain collagen to support the skin. USDA FoodData Central
Fun Fact: Red peppers have the highest vitamin C content, even more than an orange.
Jalapeno or Serano Chili’s are often seen in different types of salsa. Whether you go with jalapeño for moderate heat or serrano for something with more kick, these peppers have a similar nutritional profile to bell peppers, both containing Vitamin C, Vitamin A, and Vitamin B6 supporting the immune system, skin and eye health as well as brain functioning.
The biggest difference in the Jalapeno and Serano is Capsaicin, this is the compound responsible for the peppers’ heat, and it has attracted significant scientific attention. Research found that capsaicin activates metabolism, which means it encourages the body to burn fat. People who regularly eat chili pepper also show improved gut health, with reduced inflammation and better metabolic function. These chili peppers have properties to support blood flow and anti-microbial properties which support the immune system in fighting bacteria.
Fun Fact: These peppers also have medicinal properties outside the body being used as a topical pain reliever.
Cilantro is a unique herb high in vitamin K, Vitamin A, and contains the antioxidents Linalool and quercetin. It acts as a detox and help the body remove heavy metals.
Studies and clinical observations of Cilantro found that the leaves have compounds that stick to heavy metals like lead and mercury and support removal from the body. Journal of Herbmed Pharmacology
Cilantro also supports the digestive system and can help lower blood sugar and cholesterol. It is also unique in that research on its linalool content reveals mild anti-anxiety effects.
Lime Juice is high in citric acid, calcium, potassium, and Vitamin C. It supports immunity and is very helpful for those with iron deficiencies supporting the body is absorbing iron from foods. The citric acid reduces the risk of kidney stones, and balances the bodies PH levels. Lime juice also contains collagen which support the skin and joints.
Fresh-squeezed lime juice ties the whole salsa together and adds a bright, acidic pop that enhances all the natural flavors.
Why combine these ingredients?
These six ingredients don’t just make the best salsa. They work together nutritionally in ways that are worth mentioning.
- Vitamin C is present in every single ingredient. A single serving of fresh Pico can easily deliver over 200% of your daily recommended Vitamin C. This supports immunity, collagen production, wound healing, and iron absorption all at once.
- Lycopene from tomatoes, Quercetin from onions, Capsaicin from the chili, and Linalool from cilantro all work to reduce inflammation. Eating all four together means broader, more varied coverage and happier joints.
- Because Pico is always eaten raw, heat-sensitive vitamins like Vitamin C and B6 are fully absorbed. You’re getting the maximum nutritional benefit from each spoonful.
It’s not surprising that these ingredients form the foundation of fresh salsas and many traditional Mexican dishes. They have been part of healthy diets for thousands of years and work together beautifully both on the plate and in the body.
Why Grow Your Ingredients
Any Ratatouille fans? The best meals come from the freshest ingredients. Only the best restaurant’s get first pick.
When you are the grower, your kitchen gets first pick 🙂 The homestead garden and livestock provide the best ingredients for our favorite homemade meals. With no additives and no preservatives.
When the garden is at its peak, there’s nothing quite like stepping outside and harvesting exactly what you need for dinner. No grocery store run, no wondering how long that tomato has been sitting under fluorescent lights.
Pico De Gallo is one of those appetizer dishes that is perfect for highlighting garden fresh vegetables. The peace of mind knowing exactly what has gone into your garden and exactly what your getting out of it. You don’t ave to worry about hidden toxins lingering around those essential vitamins and nutrients. If your interested in growing some of your own vegetables, check out the posts on homesteading and starting a vegetable garden.
There are also recipes for preserving these vegetables so you can use clean produce for the winter season in your soups, chili’s, and other warm comfort foods.
Garden Fresh Pico De Gallo
Equipment
- 1 Knife
Ingredients
- 1 cup Chopped Roma Tomato
- 1 cup Chopped Yellow Onion
- 1/2 cup Chopped Peppers (Bell or Sweet)
- 3 tbsp Chopped Serrano Chili Remove the seeds to reduce the heat of the chili
- 1/2 cup Chopped Cilantro
- 3 tbsp Lime Juice
- 1 tsp Sea Salt
Instructions
- Coarsely chop 3-4 Roma tomatoes, depending on the size 2 equal one cup. If you use beef steak tomatoes 2 you'll need to drain the tomatoes or the salsa will be watery.
- Coarsely chop 1 -2 yellow onions, depending on the size 1 onion may equal one cup.
- Finely chop 1 Bell Pepper or 4-5 mini sweet peppers to make 1/2 cup of chopped peppers
- Finely chop 3-4 Serrano Chilis to make 2 tbsp of chili
- Coarsely chop 1/2 bunch of cilantro, depending on the size half the bunch should equal 1/2 cup.
- Add the ingredients in a small bowl and mix in the lime juice and sea salt. Serve cold with tortilla chips or garnish meal.
Notes
Disclosure: Some of the links in this post are ‘affiliate links’. This means if you click on the link and purchase the item, I will receive an affiliate commission.
Resources:
Dietary Capsaicin: A Spicy Way to Improve Cardio-Metabolic Health? — PMC/NIH (2022)
Capsaicin in Metabolic Syndrome — PMC/NIH
USDA FoodData Central — Red Bell Pepper nutritional profile
Tomato and lycopene and multiple health outcomes: Umbrella review (ScienceDirect, 2020)
Dietary intake of tomato and lycopene and cancer risk — Frontiers in Nutrition (2025)
Heavy metals detoxification: A review of herbal compounds — J. Herbmed Pharmacology (2019)
Cilantro for heavy metal detox — The Healthy RD
Vitamin C and iron absorption — National Institutes of Health Office of Dietary Supplements
Photo Sources:
Photo by Magdalena Olszewska, Enzo Lo Presti, Anna Evans, Huma Kabakci, Quin Engle on Unsplash
Original Photos by Suburban Homesteads LLC
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