Veggie Salsa

bowl of veggie salsa with corn chips

Serves 10

Fruits and Vegetables: ½ cup per serving

Ingredients

3 medium tomatoes, diced

4 green onions, diced

1 jalapeño or yellow chili pepper, seeded and finely chopped (use gloves when handling pepper) or 1 can green chilies, minced

2 garlic cloves, minced or ¼ teaspoon garlic powder

¼ cup fresh cilantro, chopped or 4 teaspoons dried

1 tablespoon fresh oregano, chopped or 1 teaspoon dried

4 medium ears of cooked corn, cut off the cob (about 2 cups) or 1 (15.25 oz) can, rinsed and drained

1½ cups cooked black beans or 1 (15.5 oz) can, rinsed and drained

Directions

  1. Wash and prepare vegetables and herbs.
  2. Combine vegetables, except corn, with herbs in a large bowl and mix well.
  3. Stir in corn and black beans.

Tips

  • Serve as a relish, side dish, or dip with low-fat tortilla chips.
  • For a quick and easy tomato salsa, omit the corn and beans.

Nutrition Facts

Serving size: ½ cup; Calories: 80; Carbohydrates: 16 g; Fiber: 5 g; Fat: 1 g; Saturated fat: 0 g; Sodium: 140 mg

This material is provided with funding from USDA’s SNAP and/or EFNEP programs. For more information about SNAP-Ed and EFNEP programs, visit ag.umass.edu/nutrition. The Center for Agriculture, Food and the Environment and UMass Extension are equal opportunity providers and employers, United States Department of Agriculture cooperating. Contact your local Extension office for information on disability accommodations. Contact the State Center Director’s Office if you have concerns related to discrimination at 413-545-4800, or see ag.umass.edu/civil-rights-information/civil-rights-information-resources.