Vegetable Salsa - the Mayo Clinic
20 mins (prep 20)
14 ingredients
8 servings
Excellent way to get kids (young and old) to eat their veggies. This recipe is easily adjustable to suit your tastes. If you prefer hotter salsa, add finely chopped jalapeno peppers. (I typically use 2 jalapenos, seeded). If you love garlic, add more....if you don't, add less. You could also add chopped black olives. Great served with chips, omelets, chicken, etc. From the Mayo Clinic website. Dietitian's tip: Store-bought salsa can have as much as 400 milligrams of sodium in 1/4 cup. This thick vegetable salsa has much less sodium: 150 milligrams in 1/2 cup. Note: recipe yield somewhat depends on the size of the produce you use.

Categories:  technique , beginner-cook , 3-steps-or-less , quick , low-carb , appetizer , low-fat , low-cholesterol , dip , <-30-mins , easy , number-of-servings , vegetarian , healthy-2 , for-large-groups , condiments,-etc. , low-sat.-fat , sauces , salsas , no-cook , diabetic , low-in... , time-to-make , low-protein , low-calorie , healthy , vegetable ,
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Serving Size (11.85 g)
Servings 8
Amount per Serving
Calories 9.32 Calories from Fat 0.27
% Daily Value *
Total Fat 0.03g 0.36%
Saturated Fat 0.01g 0.39%
Trans Fat 0.0g %
Cholesterol 0.0mg 0.0%
Sodium 291.1mg 97.03%
Total Carbohydrate 2.51g 6.7%
Dietary Fiber 0.2 g 6.46%
Sugars 1.37 g %
Protein 0.14g 2.3%
Vitamin A 7.22IU% Vitamin C 2.5mg%
Calcium 5.34mg% Iron 0.08mg%
*Percent Daily Values are based on a 2,000 calorie diet. Your diet value must be higher or lower depending upon your calorie needs:
  Calories 2,000 2,500
Total Fat Less Than 65g 80g
Sat Fat Less Than 20g 25g
Cholesterol Less Than 300mg 300mg
Sodium Less Than 2,400mg 2,400mg
Total Carb   300g 375g
Dietary Fiber   25g 30g
Potassium   3,500 mg
Protein   50 g
Calories Per Gram
Fat 9•Carbohydrate 4•Protein 4
*Nutrition information was calculated excluding the following ingredients:
diced zucchini, chopped red onion, red bell peppers, green bell peppers, chopped fresh cilantro, jalapeno pepper