Vegetable Salsa The Mayo Clinic Recipes

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VEGETABLE SALSA - THE MAYO CLINIC



Vegetable Salsa - the Mayo Clinic image

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.

Provided by swissms

Categories     Sauces

Time 20m

Yield 8 cups, 16 serving(s)

Number Of Ingredients 12

1 cup diced zucchini (approximately 1 small zucchini)
1 cup chopped red onion
2 red bell peppers, seeded and diced
2 green bell peppers, seeded and diced
4 tomatoes, diced
2 -4 garlic cloves, minced
1/2 cup chopped fresh cilantro
1 teaspoon ground black pepper
2 teaspoons sugar (I omit) (optional)
1/4 cup lime juice
1 teaspoon salt
1 -3 jalapeno pepper, finely chopped (I seed the jalapenos, then dice, if you like your salsa extra spicy you can always leave in the seed) (optional)

Steps:

  • 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.

Nutrition Facts : Calories 20.4, Fat 0.2, Sodium 149.3, Carbohydrate 4.5, Fiber 1.3, Sugar 2.5, Protein 0.8

VEGETABLE SALSA



Vegetable salsa image

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.

Provided by Mayo Clinic Diet

Categories     Vegetarian     |Sides     |Appetizers & Snacks

Yield 16 people

Number Of Ingredients 11

Zucchini, 1 cup(s), chopped, finely
Red onion, chopped, 1 cup(s)
Red bell pepper, cooked, 2 pepper(s), seeded and diced, about 2 cups
Green bell pepper, 2 pepper(s), seeded and diced, about 2 cups
Tomato, 4 medium, whole, diced, about 2 cups
Garlic, 2 clove(s), minced
Cilantro, fresh, ½ cup(s), chopped
Black pepper, 1 tsp(s), ground
Sugar, 2 tsp(s)
Lime juice, ¼ cup(s)
Salt, ½ tsp(s)

Steps:

  • 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.

MEXICAN VEGETABLE SALSA



Mexican Vegetable Salsa image

Make and share this Mexican Vegetable Salsa recipe from Food.com.

Provided by Bergy

Categories     Sauces

Time 15m

Yield 2 Cups

Number Of Ingredients 8

2 cups ripe tomatoes, diced
1 medium onion, chopped
2/3 cup cucumber, diced
6 radishes, diced
1/2 cup cilantro, chopped (use parsley if you don't like cilantro)
5 jalapeno peppers, chopped
4 teaspoons lime juice
salt

Steps:

  • Mix all the ingredients except lime juice and salt, pour th lime juice over the veggies, salt to taste and serve immediately.

Nutrition Facts : Calories 76.9, Fat 0.7, SaturatedFat 0.1, Sodium 19, Carbohydrate 17.4, Fiber 4.5, Sugar 9.4, Protein 3

ROASTED VEGETABLE FAJITAS



Roasted Vegetable Fajitas image

Make and share this Roasted Vegetable Fajitas recipe from Food.com.

Provided by cookiedog

Categories     Brown Rice

Time 55m

Yield 6 serving(s)

Number Of Ingredients 14

1 (1 lb) eggplant, cut into 1/2 inch dice (aubergine)
1 tablespoon canola oil
2 zucchini, cut in half lengthwise and cut into thin slices
1 red bell pepper, stemmed, seeded, and cut into thin strips
1 green bell pepper, stemmed, seeded, and cut into thin strips
1 red onion, cut into 1/2 inch thick slices
1 tablespoon balsamic vinegar
2 garlic cloves, minced
12 whole wheat tortillas
4 cups warm cooked brown rice
salsa
cilantro
sour cream
avocado

Steps:

  • Preheat oven to 450. Coat a baking pan with nonstick cooking spray.
  • In a large bowl, toss the eggplant with the oil to coat. Add the zucchini, bell peppers, onion, vinegar, and garlic, tossing to mix well. Transfer the mixture to the prepared pan. Roast, uncovered, stirring once or twice, until the vegetables are tender, 25-30 minutes.
  • Heat a dry large frying pan(not one with a non-stick surface) over medium heat. One at a time, heat the tortillas in the hot pan on each side until softened, about 20 seconds per side.
  • To serve: divide the tortillas among individual plates. Spread an equal amount of the vegetable mixture and rice on each tortilla. Top with 1/2 tablespoon of the salsa. Fold in both sides of each trotilla up over the filling, then roll to close.

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