Veggie Salsa


3 ripe, red tomatoes, diced

4 green onions, diced

1 jalapeño or yellow chili pepper, minced, or 1 can green chilies, chopped

2 cloves garlic, minced, or 1/4 teaspoon garlic powder

1/4 cup fresh cilantro, chopped

1 tablespoon fresh oregano, chopped or 1 teaspoon dried oregano, ground

4 medium ears of cooked corn, cut off the cob (about 2 cups) or 1 (15-ounce) can corn, drained

11/2 cups cooked black beans or 1 (15.5-ounce) can black beans, rinsed and drained

  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. 
  • Serve as a relish, side dish or as a dip for baked tortilla chips. 
  • Use only the first 6 ingredients for a simple and basic tomato salsa. 
Nutrition Facts: 

Serving size: 1/2 cup

Calories: 70

Fruits and Vegetables: 1/2 cup

Fat: 0.5 g

Fiber: 3 g

Sodium: 160 mg


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

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