Serves: 4
Fruits and Vegetables: ½ cup per serving
Ingredients
½ small yellow, white, or red onion, diced
¼ cup fresh cilantro or parsley, finely chopped
1 pint cherry tomatoes (red, yellow, or a mixture of both), quartered
½ teaspoon cumin, ground
¼ teaspoon red pepper flakes
¼ teaspoon garlic powder
½ teaspoon salt
1–2 teaspoons fresh lime juice
Directions
- Wash and prepare fresh vegetables and herbs.
- Place all ingredients in a medium-sized bowl and toss thoroughly.
- Stir, cover, and refrigerate for at least 1 hour to allow flavors to combine.
- Serve with baked tortilla chips, pita chips, or whole-wheat crackers.
Directions
- Wash and prepare fresh vegetables and herbs.
- Place all ingredients in a medium-sized bowl and toss thoroughly.
- Stir, cover, and refrigerate for at least 1 hour to allow flavors to combine.
- Serve with baked tortilla chips, pita chips, or whole-wheat crackers.
Tips
- For a milder flavor, substitute parsley for cilantro, reduce the cumin, and eliminate the red pepper flakes.
- Mix with plain low-fat yogurt or low-fat cottage cheese for a creamier consistency. The dairy balances the heat from the red pepper.
Nutrition Facts
Serving size: ½ cup; Calories: 25; Carbohydrates: 5 g, Fiber: 1 g; Fat: 0 g; Saturated fat: 0g; Sodium: 300 mg
This material is provided with funding from USDA’s SNAP and/or EFNEP programs. For more information about SNAP-Ed and EFNEP programs, visit ag.umass.edu/nutrition. The Center for Agriculture, Food and the Environment and UMass Extension are equal opportunity providers and employers, United States Department of Agriculture cooperating. Contact your local Extension office for information on disability accommodations. Contact the State Center Director’s Office if you have concerns related to discrimination at 413-545-4800, or see ag.umass.edu/civil-rights-information/civil-rights-information-resources.
