Chop Chop Salsa


1/2 small yellow, white, or red onion, chopped

1/4 cup fresh cilantro or parsley, chopped

1 pint cherry tomatoes (red, yellow, or a mixture of both), quartered

1/2 teaspoon ground cumin

1/4 teaspoon red pepper flakes

1/4 teaspoon garlic powder

1/2 teaspoon salt

1-2 teaspoons lime juice

  1. Wash and prepare fresh vegetables and herbs.
  2. Place all ingredients in a bowl and mix. 
  3. Stir, cover, and refrigerate for at least 1 hour to allow flavors to combine. 
  4. Salsa can be stored in a covered container in the refrigerator for up to 2 days. 
  • Serve with baked tortilla chips, pita chips, or whole-wheat crackers.
  • For a milder flavor, substitute parsley for cilantro, reduce the cumin, and/or eliminate the red pepper flakes.
  • Mix with plain low-fat yogurt or low-fat cottage cheese for a creamier consistency. The dairy balances the heat from the red pepper.
Nutrition Facts: 

Serving size: 1/4 cup

Calories: 10

Fruit and Vegetables: 1/4 cup

Fat: 0 g

Fiber: 1 g

Sodium: 150 mg


This material was developed by the UMass Extension Nutrition Education Program.

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