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Vegetable salsa

October 5, 2017

Recipe

This fresh salsa has much less sodium than store-bought salsa does.

Serves 16

Store-bought salsa can have as much as 600 milligrams (mg) sodium in 1/2 cup. This version has only 79 mg in 1/2 cup. If you prefer hotter salsa, add 1/2 to 1 tablespoon finely chopped jalapeno peppers.

Wash vegetables and prepare as directed. In a large bowl, combine all the ingredients. Toss gently to mix. Cover and refrigerate for at least 30 minutes to allow the flavors to blend.

1 cup diced zucchini
1 cup chopped red onion
2 red bell peppers, seeded and diced (about 2 cups)
2 green bell peppers, seeded and diced (about 2 cups)
4 tomatoes, diced (about 2 cups)
2 garlic cloves, minced
1/2 cup chopped fresh cilantro
1 teaspoon ground black pepper
2 teaspoons sugar
1/4 cup lime juice
1/2 teaspoon salt

DASH Eating Plan Servings

Dairy foods (low-fat or fat-free) Fats and oils Fruits Grains and grain products Meats, poultry and fish Nuts, seeds and dry beans Sweets 1 Vegetables

Diabetes Meal Plan Choices

Fats Dairy foods (low-fat or fat-free) Fruits Meat and meat substitutes Milk and milk products 1 Nonstarchy vegetables Starches Sweets, desserts and other carbohydrates

Mayo Clinic Healthy Weight Pyramid Servings

Carbohydrates Fats Fruits Protein and dairy Sweets 1 Vegetables

Nutritional analysis per serving

Calcium 24 Calories 5 g Total carbohydrate 0 mg Cholesterol 1 g Dietary fiber 0 g Monounsaturated fat Potassium 1 g Protein 0 g Saturated fat 1/2 cup Serving size 79 mg Sodium 0 g Total fat