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Squash Salsa

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

  • 12 Servings
  • $3.00 - $5.99

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
  • lemon or lime juice
  • 4 tablespoons part-skim mozzarella cheese, grated
  • fresh cilantro or dried parsely

Steps

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!

5

Out of season idea - Use 1 can diced tomatoes in place of fresh tomatoes.

6

Quick salsa - Combine black beans, chopped summer squash, and a jar or your favorite salsa.

7

Hot Salsa - Add chopped, fresh hot peppers or canned jalapeño peppers. Remember to wash your hands well after handling hot peppers.

8

Nutrient analysis and costing for recipe does not include cooked rice, tortilla chips, or noodles.

Ingredients

Serving Size: 1/2 cup, 1/12 of recipe

NutrientsAmount
Total Calories58
Total Fat1 g
Saturated Fat0 g
Monounsaturated Fat0 g
Polyunsaturated Fat0 g
Cholesterol1 mg
Carbohydrates10 g
Dietary Fiber4 g
Total Sugars3 g
Added Sugars included0 g
Protein4 g
Minerals
Calcium41 mg
Potassium324 mg
Sodium157 mg
Copper120 mcg
Iron1 mg
Magnesium24 mg
Phosphorus75 mg
Selenium1 mcg
Zinc0 mg
Vitamins
Vitamin A32 mcg RAE
Vitamin B60.1 mg
Vitamin B120.1 mg
Vitamin C17 mg
Vitamin D0 mcg
Vitamin E1 mg
Vitamin K7 mcg
Folate38 mcg DFE
Thiamin0.1 mg
Riboflavin0.1 mg
Niacin1 mg
Choline15 mg

Source:

  • Farm Fresh Summertime Recipes
  • Connecticut Food Policy Council