Vegetable salsa

Dietician's Tip

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.

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.

Serving Information

Serves 16

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
Serving size: 1/2 cup
Sodium: 79 mg
Total fat: 0 g

DASH Eating Plan Servings

Vegetables: 1

Diabetes Meal Plan Choices

Nonstarchy vegetables: 1

Mayo Clinic Healthy Weight Pyramid Servings

Vegetables: 1

Last Updated Oct 5, 2017

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