Salsa for Everyone

Salsa for Everyone


Makes 4 servings
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Combine the onion, green bell pepper, and parsley in a food processor. Process for 10 seconds, scrape down the sides and process again until the mixture is finely chopped. Halve the tomatoes and squeeze out most of the juice and seeds. Chop the tomatoes coarsely, then add them to the processor. Pulse several times to make a textured sauce: little bits of onion and tomato should remain. Transfer the mixture to a bowl and stir in the vinegar and lemon juice.



• 1 small red onion, coarsely chopped

• 1 medium green bell pepper, coarsely chopped

• 1 small bunch (8 to 10 sprigs) fresh parsley leaves

• 2 large or extra-large fresh tomatoes, cored

• 3 Tbsp. red wine vinegar

• 1 Tbsp. lemon juice

• 1 tsp. ground cumin

• Salt and pepper to taste






Put the cumin in a small saucepan and toast over low heat, stirring, for 2 to 3 minutes at most, just until the cumin starts to smoke. Stir it into the salsa along with the salt and pepper. Cover and refrigerate until serving time. For a hotter version, substitute 1 seeded fresh jalapeño pepper for the green bell pepper.

* Our testers suggested adding some cilantro for extra flavor.

(Calculations are approximations. The nutritional content may vary depending upon degree of cooking and cooking method.)

  • Calories: 54
  • Total Fat: 0 g
  • Carbohydrate: 12 g
  • Protein: 1 g
  • % of Calories from Fat: 0 %
  • % of Calories from Carbohydrate: 92 %
  • % of Calories from Protein: 8 %
  • Fiber: 2 g
  • Calcium: 23 mg
  • Sodium: 11 mg

  • Are tomatoes a fruit or vegetable? Which ever way you slice it, tomatoes are a great food to include in any diet. They are low in calories per serving like vegetables, have very little carbohydrate content, but contain several important vitamins and minerals. Tomatoes are high in vitamin C, vitamin A, potassium, and lycopene.
  • Lycopene is the red pigment, or phytochemical, in tomatoes researched to have cancer-fighting properties as an antioxidant. Antioxidants not only fight cancer, but also boost your immune system.
  • Most people know that potassium is important to a healthy diet, but what does it do? Potassium controls fluid and mineral balance in cells, maintains blood pressure, and helps muscles to contract. Without enough potassium, your muscles may feel weak or crampy. The minimum amount of potassium to get each day is about 2,000 milligrams.

  • Adults may want to make this recipe on their own. The food processor and chopping can be very dangerous for children.
  • Be very attentive when you are toasting the cumin. If you get distracted it may burn or cause a lot of smoke. You may just want to skip that step all together and use ground cumin.
  • The salsa will keep for about one week in the refrigerator at no more than 40° F.

Recipe courtesy of 5 A Day Fruits and Vegetables, Centers for Disease Control