Healthy Recipe:

Recipe: Vegetable salsa

  • Healthy carb = whole fruits & vegetables, at least 50% whole grains and no more than 1 tsp of sugar per serving
  • Low sodium = no more than 140 mg of sodium per serving
  • Low fat = no more than 3 g of fat per serving
The Mayo Clinic Diet Book, learn more

Free

E-newsletter

Subscribe to Housecall

Our weekly general interest
e-newsletter keeps you up to date on a wide variety of health topics.

Sign up now

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.

By Mayo Clinic staff
Serves 16

Ingredients

    • 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

Serving size: 1/2 cup
Calories24 Sodium77 mg
Total fat0 g Total carbohydrate5 g
Saturated fat0 g Dietary fiber1 g
Monounsaturated fat0 g Protein1 g
Cholesterol0 mg   
Mayo Clinic Healthy Weight Pyramid Servings Diabetes Meal Plan Exchanges Dash Eating Plan Servings

 

NU00576 Oct. 1, 2011

© 1998-2013 Mayo Foundation for Medical Education and Research (MFMER). All rights reserved. A single copy of these materials may be reprinted for noncommercial personal use only. "Mayo," "Mayo Clinic," "MayoClinic.com," "EmbodyHealth," "Enhance your life," and the triple-shield Mayo Clinic logo are trademarks of Mayo Foundation for Medical Education and Research.

  • Reprints
  • Print

  • Share on:

  • Email

Advertisement


Text Size: smaller largerlarger