Pico de Gallo & Cauliflower Easy Recipe You Didn’t Know About

Sharing is caring!

You have likely heard of and tasted this Mexican staple food called pico de gallo, but did you know that it has incredible health benefits and have you ever tried it with a cauliflower crunch?

Don’t like the cauliflower aspect? No worries you can simply omit the cauliflower and you will be left with the traditional recipe!

You are in for a treat my lovely friends because pico de gallo is not only delicious and incredibly healthy on its own when cauliflower is added, it creates a satisfying crunchy texture with a powerful superfood boost!

Grab your tortilla chip and dive into this one! We will cover the incredible health benefits of each ingredient of this pico de gallo recipe that you won’t want to miss.

What is Pico de Gallo?

Pico de gallo is a Mexican dish of freshly chopped red, white, and green veggies. It is more of a fresh salad, similar to tabouli than it is a salsa.

What does pico de gallo mean in English? “Rooster’s Beak”.

What does that have to do with this delicious concoction? Well, I’ve scoured the internet and most people have it all wrong, go ahead and Google it!

Why is it Called Pico de Gallo?

So here’s another thing you didn’t know about pico de gallo (you can impress your friends with this one, wink).

The phrase is a play on words, where “pico” means “chop”, and de gallo does not mean “chopped rooster”, oh, no.

Roosters have a red fleshy comb on the top of their head. That makes up the red part of the dish (tomatoes).

Then they have white feathers around their neck and chest. That makes up the white part (onions).

They then have a brilliant display of green feathers on their tail. That makes up the green part (cilantro).

So the dish is named after chopped veggies with the colors of the rooster. However, it also means “The rooster’s beak” in another context.

Pretty cool huh? Who thought pico de gallo could be so exciting?

My Journey to Better Health

As a young adult in college, I became interested in health and nutrition and began to make healthy food choices for myself.

In the last decade, I’ve acquired quite a few extra pounds, especially after having twins and then my youngest baby.

It has been a challenge to lose some of the weight and the worse part is, I cannot move the way I used to.

I am on a quest to create and eat healthy dishes that will support my body nutritionally but also medicinally, combating the dreaded “metabolic disease/syndrome” that is plaguing our society and my family in particular.

Have you heard this quote by Hippocrates, “Let food be thy medicine, and let medicine be thy food.”?

Is Pico de Gallo Healthy?

Yes, this dish could be considered a superfood as it contains incredibly healthy ingredients. Grow your own ingredients and you will be unstoppable (not really)!

The Health Benefits of Pico de Gallo Ingredients

I grew up eating pico de gallo and my aunt Dora always made the best version, she also makes a killer nopal salad! I never knew it was so rich in nutrients.

1. Cilantro:

Cilantro, also known as coriander, is a vibrant herb widely used in various cuisines. Not only does cilantro add a fresh and zesty flavor to pico de gallo, but it also provides numerous health benefits.

It has been used for thousands of years, known to ancient civilizations for its medicinal and culinary uses.

Rich in antioxidants, cilantro helps combat free radicals and reduce oxidative stress in the body. I always relate antioxidants to warriors against inflammation, an underlying symptom of many of the common diseases we deal with today such as metabolic disease/syndrome.

Health Benefits of Cilantro

Cilantro contains an essential oil called linalool and studies have shown that cilantro’s biological activities have potential medicinal uses that include:

It may also support detoxification processes of heavy metals like lead and aid in digestion, making it an excellent addition to your diet (Sahib, et.al, 2012).

2. Raw Onion:

The pungent and flavorful raw onion plays a vital role in pico de gallo, but its benefits go beyond taste.

Health Benefits of Onions

Onions are jammed packed with nutrients like vitamin C that provide immune-boosting benefits. Some of the onions health benefits include:

Onions contain compounds that promote heart health by helping to regulate blood pressure and reduce cholesterol levels.

They also possess known bioactive properties (Ren, et. al, 2021) such as:

• Phenols
• Flavinoids
• Quercetin
• and Allicin (anti-bacterial) to name a few .

Incorporating raw onions into your pico de gallo can contribute to a healthier heart and a stronger immune system.

3. Raw Cauliflower:

Cauliflower is a versatile vegetable that adds a delightful crunch to pico de gallo.

Beyond its satisfying texture, cauliflower is low in calories and high in nutrients. It is a cruciferous vegetable in the brassica family, rich in vitamins, minerals, and fiber.

Cauliflower has bioactive compounds that make it a superfood, perfect for healing and good health (Ağagündüz, et. al, 2012).

These bioactive compounds include:

• glucosinolates
• isothiocyanates
• indoles
• phenolic compounds including flavonoids, hydroxycinnamic acids, anthocyanins and lignans
• tocopherols
• carotenoids

HEalth Benefits of Cauliflower

It is particularly known for its potential cancer-fighting properties, as it contains sulforaphane and other compounds that may inhibit tumor growth and reduce the risk of certain cancers.

Cauliflower’s major health benefits include:

Enjoying cauliflower in your pico de gallo is a delicious way to incorporate this superfood into your diet.

4. Jalapeno Peppers (optional):

For those who enjoy a spicy kick, jalapeno peppers can be added to pico de gallo. I generally don’t add them to the whole batch, I like to keep a “mama” portion on the side for myself and anyone else who might be feeling a little adventurous that day.

These fiery peppers contain capsaicin, a compound responsible for their heat.

Capsaicin has been linked to various health benefits, including potential metabolism-boosting effects, pain relief, and cardiovascular benefits.

However, it’s important to note that jalapenos may not be suitable for everyone, especially those with sensitivities or digestive issues.

If you enjoy the heat, adding jalapenos in moderation can enhance both the flavor and potential health benefits of your pico de gallo.

4 Delicious Ways to Enjoy Pico de Gallo With Cauliflower

1. Topping for Tacos, Quesadillas, Burritos, and Bowls

Pico de gallo is a classic topping for tacos, burritos, and bowls, adding a burst of fresh flavors. Its combination of tangy tomatoes, crisp onions, and zesty cilantro pairs perfectly with various proteins and grains, elevating your favorite Mexican-inspired dishes.

2. Sandwich and Wrap Enhancer:

Upgrade your sandwiches and wraps by adding a spoonful of pico de gallo. Whether you’re enjoying a turkey sandwich or a vegetarian wrap, the vibrant colors and flavors of pico de gallo will bring a refreshing twist to your meal.

3. Side Salad for Mexican Entrées:

Pico de gallo can serve as a delicious side salad to complement a range of Mexican entrees. From grilled chicken and enchiladas to traditional dishes like mole and chilaquiles, the combination of fresh ingredients in pico de gallo adds a vibrant touch to your plate.

4. Dip for Chips and Vegetable Sticks:

One of the most popular ways to enjoy pico de gallo is as a dip with tortilla chips. Its tangy and refreshing flavors make it an irresistible accompaniment to crispy snacks. You can also pair pico de gallo with vegetable sticks for a healthier alternative.

Exploring Tomato Varieties for Pico de Gallo

When making pico de gallo, the type of tomatoes you choose can influence the flavor and texture of the dish.

I try to source organic, not grown in a greenhouse type of tomatoes, however, I will admit the majority of the tomatoes that I find are usually conventionally grown.

I use a research-based method to wash most pesticide residue from my store-bought tomatoes. Let me know if you’re interested in this method in the comments below!

Here are some tomato varieties commonly used:

1. Roma Tomatoes:

Roma tomatoes, with their firm and meaty texture, are a popular and classic choice for pico de gallo. They have a rich flavor and a lower water content, which helps maintain the desired consistency of the salsa.
I will be using Roma tomatoes in today’s recipe but don’t let that stop you from using any type of tomato you have on hand!

2. Cherry Tomatoes:

For a burst of sweetness and vibrant colors, cherry tomatoes can be an excellent addition to your pico de gallo. They add a juicy and slightly acidic element to the mix.

Summer season is almost here so I highly recommend using your homegrown cherries for this one!

3. Fresh, In-Season Beefsteak, Heirloom Tomatoes:

If it’s summertime and fresh, in-season tomatoes are available, they can provide the most vibrant and robust flavor for your pico de gallo. Take advantage of the seasonal produce for an exceptional taste experience.

3. Canned Tomatoes:

When fresh tomatoes are not readily available, using canned tomatoes can be a convenient alternative. While fresh is always preferable, using canned tomatoes is still better than not enjoying this healthy dish at all.

There have been many times when I have cracked open a can of diced tomatoes to get my pico de gallo fix.

Look for canned varieties without added sugars, preservatives, and a BPA-free lining, preferably in a glass jar.

Exploring Onion Varieties for Pico de Gallo

Onions are a fundamental ingredient in pico de gallo, and different varieties can bring unique flavors and textures to the dish.

I have used all of the options listed below to make my pico de gallo and it’s always a hit!

Here are some common onion options:

1. Red Onion:

Red onions are known for their vibrant purple color and mild, slightly sweet taste. They add a pop of color and a subtle onion flavor to pico de gallo.

2. White Onion:

White onions have a sharper flavor and are slightly milder than red onions. They are the traditional onion used in pico de gallo recipes and can lend a more pronounced onion taste.

I will be using this onion in today’s recipe to give a classic sense of this dish (even though I threw cauliflower in the mix).

2. Yellow Onion:

Yellow onions are often used in cooking due to their strong flavor. They add robust onion flavor and a slight sweetness to pico de gallo.

3. Sweet Onion:

Sweet onions, such as Vidalia or Walla Walla varieties, are known for their mild and sweet taste. They offer a delicate onion flavor and can balance the tanginess of other ingredients in pico de gallo.

4. Green Onion (Scallions):

Green onions provide a milder onion flavor and add a touch of freshness to pico de gallo. They are commonly used as a garnish or to add a subtle onion taste to various dishes.

Pico de Gallo FAQ:

Here are some answers to commonly asked questions about pico de gallo.

Is Pico de Gallo Spicy?

Pico de gallo is only as spicy as you make it. This recipe calls for jalapenos, which is generally about medium hot.

You can make it mild by using only the flesh of the jalapenos and discarding the inside of the pod and seeds. You get the pepper flavor without the kick.

If you’re looking for a bigger kick, swap out the jalapenos for serrano peppers, and make sure to add the seeds!

Can You Freeze Pico de Gallo?

I would not recommend freezing pico de gallo. It is supposed to be eaten fresh, just like you would a salad.

I certainly would never put a salad in the freezer, you lose the fresh chunky textures of the tomatoes and that snappy cauliflower crunch. I’d also bet that the onions and cilantro would take on a slimy texture.

Easy Pico de Gallo With Cauliflower Recipe:

I hope you enjoy this traditional recipe with a crunchy twist and add some super-food power to your everyday dishes. Leave the cauliflower out for the original classic pico de gallo recipe!

Ingredients:

• 4 Roma tomatoes, diced
• 1/2 White onion, chopped
• 2-3 Cauliflower florets, chopped
• 1/2 bunch of Cilantro, chopped
• 2-3 Limes, juiced
• 1/2 tsp Salt or to taste
• 1-2 Jalapenos, finely diced (optional)

Tools You May Need:

• Sharp Knife
• Cutting Board
• Mixing Bowl
• Handheld Lemon Squeezer
• Wooden spoon, or serving spoon

Instructions:

Add all of the ingredients to a mixing bowl, mix to combine, and serve!

Pico de Gallo Recipe Conclusion

Incorporating pico de gallo into your culinary repertoire is not only a flavorful experience but also a way to boost your health.

The combination of fresh tomatoes, onions, cauliflower, cilantro, and optional jalapenos offers a variety of nutrients and potential health benefits.

Whether you enjoy it as a topping, a side salad, or a dip, pico de gallo brings a vibrant and refreshing touch to your meals.

Experiment with different tomato and onion varieties to discover your favorite flavor profiles. Embrace the versatility of pico de gallo and explore the numerous ways to incorporate it into your favorite dishes.

References:

1. Sahib NG, Anwar F, Gilani AH, Hamid AA, Saari N, Alkharfy KM. Coriander (Coriandrum sativum L.): a potential source of high-value components for functional foods and nutraceuticals–a review. Phytother Res. 2013 Oct;27(10):1439-56. doi: 10.1002/ptr.4897. Epub 2012 Dec 19. PMID: 23281145.
2. Ren, Feiyue & Zhou, Sumei. (2021). Phenolic Components and Health Beneficial Properties of Onions. Agriculture. 11. 872. 10.3390/agriculture11090872.
3. Ağagündüz, Duygu & Şahin, Teslime & Yılmaz, Birsen & Ekenci, Kübra Damla & Duyar Özer, Şehriban & Capasso, Raffaele. (2022). Cruciferous Vegetables and Their Bioactive Metabolites: From Prevention to Novel Therapies of Colorectal Cancer. Evidence-based Complementary and Alternative Medicine. 2022. 10.1155/2022/1534083.