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Squash Salsa

Squash Salsa in a bowl
Makes: 12 Servings

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

Ingredients

  • 1 can (15 ounces) low-sodium black beans, rinsed
  • 6 medium tomatoes, seeded and diced
  • 1/2 medium green pepper, seeded and diced
  • 1 medium red onion, minced
  • 1 medium summer squash, 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 part-skim mozzarella cheese, grated
  • fresh cilantro or dried parsely (optional)

Directions

  1. Wash hands with soap and water.
  2. Combine all ingredients except cheese in a large bowl. Let sit for 30 minutes.
  3. Spoon over tortilla chips, cooked rice, or noodles.
  4. Top with grated, part-skim mozzarella cheese and cilantro (optional). 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 61
Total Fat 1 g
Saturated Fat 0 g
Cholesterol 2 mg
Sodium 129 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 48 mg
Iron 1 mg
Potassium 322 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 61
Total Fat 1 g
Saturated Fat 0 g
Monounsaturated Fat 0 g
Polyunsaturated Fat 0 g
Linoleic Acid 0 g
α-Linolenic Acid 0.0 g
Omega 3 - EPA 0 g
Omega 3 - DHA 0 g
Cholesterol 2 mg
Carbohydrates 10 g
Dietary Fiber 4 g
Total Sugars 3 g
Added Sugars included 0 g
Protein 4 g
Minerals
Calcium 48 mg
Potassium 322 mg
Sodium 129 mg
Copper 0 mg
Iron 1 mg
Magnesium 24 mg
Phosphorus 76 mg
Selenium 1 mg
Zinc 0 mg
Vitamins
Vitamin A 27 mcg
Vitamin B6 0.1 mg
Vitamin B12 0.0 mcg
Vitamin C 19 mg
Vitamin D 0 mcg
Vitamin E 1 mg
Vitamin K 6 mcg
Folate 36 mcg
Thiamin 0.1 mg
Riboflavin 0.1 mg
Niacin 1 mg
Choline 15 mg

N/A will display when nutrient data is unavailable

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

MyPlate Food Groups

Vegetables 3/4 cups
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