Sofrito – Portorican Capsicum Garlic Sauce

Recipe- Sofrito

Several studies have found that the more garlic and onions people consume, the lower their risk of developing some cancers. In Porto Rico, people widely consume “sofrito”, a traditional sauce high in garlic.  A recent study from the State University of New York shows that regular consumption of Sofrito is linked to 67% lower breast cancer risk [1].



For 12 serves


  • 1 red capsicum
  • 1 orange capsicum
  • 1 yellow capsicum
  • 6 Spring onions
  • 6 garlic cloves
  • 1 heaped tbsp oregano
  • 60 g extra virgin olive oil
  • 1 bunch fresh coriander
  • 1/3 tbsp sea salt


1- Rinse capsicums, remove seeds and cut in small cubes. Peel garlic cloves and cut in pieces.

2- Add capsicums, garlic pieces, and Spring onions in your mixer bowl. Then add coriander and add 1/2 tsp of salt on top and finally add 1 tbsp of oregano and the olive oil. Blend until you get a grainy texture.

3 – Serve with a salad, some pasta. Use cooked or cold. Add to your sandwich.. Let your imagination talk to you!


As you prepare in batches, fill some ice tray with the leftovers and use 1 or 2 cubes in your favorite recipe.

[1] Sandoiu Ana, « Onions and garlic may protect against breast cancer », Medical News Today, published 24 septembre 2019, viewed 4 octobre 2019, available on
This blog is meant to educate and should not be used as a substitute for personal medical or psychological advice. The reader should consult his or her physician or clinician for specific information concerning specific medical conditions. All reasonable efforts have been made to ensure the information presented is accurate, however, new findings may supersede some information presented. As every single individual circumstances will be different, no individual results should be seen as typical.