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Squash Salsa

Squash Salsa

42 Ratings
42 Ratings
Recipe Image
Squash Salsa in a bowl
Makes: 12 Servings
Total Cost: $$$$

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

Ingredients

  • 1 can black beans, low-sodium (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. Wash hands with soap and water.
  2. Combine all ingredients except cheese. Let sit for 30 minutes.
  3. Spoon over tortilla chips, cooked rice, or noodles.
  4. 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.
  • Nutrient analysis and costing for recipe does not include cooked rice, tortilla chips, or noodles.

Learn more about:

Source:

Farm Fresh Summertime Recipes
Connecticut Food Policy Council

Nutrition Information

Serving Size: 1/2 cup, 1/12 of recipe
Nutrients Amount
Total Calories 58
Total Fat 1 g
Saturated Fat 0 g
Cholesterol 1 mg
Sodium 157 mg
Carbohydrates 10 g
Dietary Fiber 4 g
Total Sugars 3 g
Added Sugars included 0 g
Protein 4 g
Vitamin D 0 mcg
Calcium 41 mg
Iron 1 mg
Potassium 324 mg

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

Nutrients Amount
Total Calories 58
Total Fat 1 g
Saturated Fat 0 g
Monounsaturated Fat 0 g
Polyunsaturated Fat 0 g
Cholesterol 1 mg
Carbohydrates 10 g
Dietary Fiber 4 g
Total Sugars 3 g
Added Sugars included 0 g
Protein 4 g
Minerals
Calcium 41 mg
Potassium 324 mg
Sodium 157 mg
Copper 120 mcg
Iron 1 mg
Magnesium 24 mg
Phosphorus 75 mg
Selenium 1 mcg
Zinc 0 mg
Vitamins
Vitamin A 32 mcg RAE
Vitamin B6 0.1 mg
Vitamin B12 0.1 mg
Vitamin C 17 mg
Vitamin D 0 mcg
Vitamin E 1 mg
Vitamin K 7 mcg
Folate 38 mcg DFE
Thiamin 0.1 mg
Riboflavin 0.1 mg
Niacin 1 mg
Choline 15 mg

Nutrients will display if the data is available

Please note: nutrient values are subject to change as data is updated

MyPlate Food Groups

Vegetables 3/4 cups
Protein Foods 1 ounces

Write a review

I did not add the lemon or lime because I felt it would take away from the blending of flavors from vegetables. This recipe does not cheese at all! It is great on its own.
09/25/14
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