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Squash Salsa

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Squash Salsa
En Español

Fivestar Rating
Recipe Total Cost
  • Makes: 12 Servings

Summer squash is the secret ingredient in this fun summer salsa.  Enjoy with your favorite whole grains. 

Ingredients

  • 1 can black beans (rinsed)
  • 6 tomatoes, seeded and diced (medium)
  • 1/2 green pepper, seeded and diced
  • 1 medium red onion (minced)
  • 1 summer squash,medium (peeled, seeds removed, diced)
  • 2 tablespoons red wine vinegar
  • 1 teaspoon Adobo seasoning (combination or garlic, coriander, salt, and cumin)
  • lemon or lime juice (2 Tablespoons, optional)
  • 4 tablespoons mozzarella cheese, part skim
  • fresh cilantro or dried parsely (optional)

Directions

1. Combine all ingredients except cheese. Let sit for 30 minutes.

2. Spoon over tortilla chips, cooked rice, or noodles.

3. Top with grated, part-skim mozzarella cheese. Serve hot or cold!

Notes

  • Out of season idea - Use 1 can diced tomatoes in place of fresh tomatoes.
  • Quick salsa - combine black beans, chopped summer squash, and a jar or your favorite salsa.
  • Hot Salsa - Add chopped, fresh hot peppers or canned jalapeño peppers. Remember to wash your hands well after handling hot peppers.
  • Note: Nutrient analysis and costing for recipe does not include cooked rice, tortilla chips, or noodles.

 

Learn more about:

Source: Connecticut Food Policy Council, Farm Fresh Summer Recipes

Nutrition Information

Serving Size: 1/2 cup, 1/12 of recipe
Nutrients Amount
Total Calories 75
Total Fat 1 g
Saturated Fat 0 g
Cholesterol 1 mg
Sodium 180 mg
Carbohydrates 13 g
Dietary Fiber 4 g
Total Sugars 3 g
Added Sugars included 0 g
Protein 5 g
Vitamin D 0 mcg
Calcium 50 mg
Iron 1 mg
Potassium 394 mg
N/A - data is not available
Nutrients Amount
Total Calories 75
Total Fat 1 g
Saturated Fat 0 g
Monounsaturated Fat 0 g
Polyunsaturated Fat 0 g
Cholesterol 1 mg
Carbohydrates 13 g
Dietary Fiber 4 g
Total Sugars 3 g
Added Sugars included 0 g
Protein 5 g
Minerals
Calcium 50 mg
Potassium 394 mg
Sodium 180 mg
Copper 155 mcg
Iron 1 mg
Magnesium 31 mg
Phosphorus 96 mg
Selenium 1 mcg
Zinc 1 mg
Vitamins
Vitamin A 33 mcg RAE
Vitamin B6 0 mg
Vitamin B12 0 mcg
Vitamin C 17 mg
Vitamin D 0 mcg
Vitamin E 1 mg
Vitamin K 7 mcg
Folate 50 mcg DFE
Thiamin 0 mg
Riboflavin 0 mg
Niacin 1 mg
Choline 19 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

MyPlate Food Groups
Vegetables
3/4 cups
Protein Foods
5/6 ounces

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