Best 4 Vegetable Salsa The Mayo Clinic Recipes

Spice up your favorite dishes with this delicious and healthy vegetable salsa recipe from the Mayo Clinic! Bursting with bold flavors and fresh, vibrant ingredients, this salsa is a perfect addition to your next party, potluck, or Taco Tuesday meal. With a focus on using fresh and wholesome ingredients, this recipe delivers not only taste but also a wealth of nutrients for a healthier you. Get ready to impress your friends and family with this flavorful and nutritious salsa, and enjoy the satisfaction of eating a delicious condiment that is good for you too!

Here are our top 4 tried and tested recipes!

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

Ingredients

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

Ingredients

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

Ingredients

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

Ingredients

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.

Tips:

Choose fresh, ripe vegetables for the best flavor and texture.
Use a variety of vegetables to create a colorful and flavorful salsa.
Chop the vegetables into small, even pieces so that they are easy to eat.
Combine the vegetables in a bowl and add the dressing. Toss to coat.
Serve the salsa immediately or chill it for later.
Garnish the salsa with fresh cilantro or parsley for a pop of color and flavor.

Conclusion:

Vegetable salsa is a healthy and delicious snack or appetizer. It is also a great way to get your daily dose of vegetables. With so many different variations, there is sure to be a vegetable salsa that everyone will enjoy. So next time you are looking for a healthy and refreshing snack, give vegetable salsa a try. You won't be disappointed!