Capsicum, onion, tomato and garlic

Piquant Salsa / Sauce

My wonderful husband and I just spent a relaxing vacation in the canary islands with his parents. The canary islands are part of Spain but lie off the coast of Africa. So we got a bit of winter sunshine in. It was so great to be so close to the sea, to see palm trees waving gracefully in the evening breeze and to swim and sunbathe. It really recharged our batteries.



It was hard to keep to the Dukan diet while I was gone, but my coach on the Dukan website said to have PV days every day but otherwise stick to the diet. This made it easier to eat out. We had a little apartment with a two hob stove and a small fridge so we could make some meals for ourselves and this we did.

Breakfast was included in our stay. So we had buffet breakfast every morning at the Playitas ApartHotel. I must say I struggled not to eat the delicious looking rice pudding or semolina they alternated between offering. They are one of my favourites. But I managed to make a substitute that held off the cravings enough that I felt safer walking by them each day.

Capsicum, onion, tomato and garlic

Another thing they offered for breakfast was a very healthy piquant salsa. I don’t know why they only had it for breakfast as it would make a wonderful accompaniment for fish or chicken I think. It also makes a great tabouli. I am decided to make it myself once I was back home, but I have tweaked it a bit.

The original salsa was finely chopped tomato, capsicum (otherwise know as, paprika, red pepper or bell pepper), and garlic. Garlic has a long history of use for taste and health benefits. Tomatoes contain lycopene and vitamin C as do red peppers, so both these are great for you.

When I went to create this fresh tasting salsa at home I decided to also add some parsley, a little vinegar, som Splenda (artificial sweetener) and a teaspoon of oil. I blended all the ingredients in the blender and made almost a jar of this sauce. I ate it right away with my 2 tablespoons of oat bran.

I decided to skip the dukan pancake today and this reduce my egg yolk consumption to try and help those holiday pounds drop away. I had this little tabouli type salad along with some low fat deli meats for lunch today and it captured some of that sunny holiday for me. Fresh, piquant, colourful and delicious. I have the rest in the fridge and I am looking forward to having it with some pan “fried” white fish. Summer in a jar.

Piquant Red Pepper Salsa / Sauce

From Dukan Diet Recipes | Condiments and Sauces | Spanish

Inspired by the fresh tastes of the Canary Islands this salsa makes a great side dish to fish or chicken.

Great on it’s own, with oat bran as a spicy tabouli or used in cooking. This recipe will enliven your meals and get your mouth watering.

Great for low carbohydrate diets like the Dukan Diet.


Low cal Calories 16kcal

fat Total Fat 1g

sat-fat Free Saturated Fat 0g

chol Free Cholesterol 0mg

sodium Sodium 294mg

Low carbs Total Carbohydrate 2g

Serving size 40g Calories from fat 9kcal Fiber 1g Protein 0g Sugar 1g
8 servings


  • 1 tomato
  • 1 red pepper
  • 1 small red onion
  • 1 bunch of fresh parsley
  • 1 large clove of garlic
  • 1 teaspoon herb salt
  • 1 tablespoon white vinegar
  • 1 teaspoon sugar Substitute
  • 1 teaspoon vegetable oil


  1. Roughly chop all the ingredients and place in a blender and blend together until liquified.
  2. Check and adjust seasonings
  3. Serve cold


  • Add 2 tablespoons of oat bran just before serving to make a tabouli type salad.
  • For a milder tasting salsa use roast garlic rather than fresh.


This photo of the resulting salsa, shows how I like it. That is it is mostly liquified, but has some chunks still in it. Feel free to blend or chop yours to the desired consistency. You could even blend most of it and hold back some finely chopped pieces to add at the end.


This spicy fresh tasting salsa really gets my mouth watering.






When I do not want a dukan pancake, I will have a tabouli salad or oat bran porridge instead. Straight away after making this Salsa I made a new kind of tabouli salad with it for myself. I really enjoyed it, though it may pay to feed garlic to the rest of the household too so they do not notice your garlic breath.

Tablouli Salsa Salad

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