Mayo Clinic Health Library

Recipe: Vegetable salsa

Updated: 10-01-2011

Dietitian's tip: Store-bought salsa can have as much as 400 milligrams (mg) of sodium in 1/4 cup. This thick vegetable salsa has much less sodium — 150 mg in 1/2 cup. If you prefer hotter salsa, add 1/2 to 1 tablespoon finely chopped jalapeno peppers.

Ingredients

Serves: 16

  • 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

Directions

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.

Nutritional Analysis per serving
  • Calories: 24
  • Total carbohydrate: 5 g
  • Cholesterol: 0 mg
  • Dietary fiber: 1 g
  • Monounsaturated fat: 0 g
  • Protein: 1 g
  • Saturated fat: 0 g
  • Sodium: 77 mg
  • Total fat: 0 g
Click to expand tables
Mayo Clinic Healthy Weight Pyramid Servings
Diabetes Meal Plan Exchanges
DASH Eating Plan Servings

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