Food and Nutrition


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Fresh Salsa

This healthy recipe comes from NDSU Extension Service.

See "From the Garden to the Table: Salsa!" to learn how to grow the ingredients for fresh salsa. It is available at or you can visit with your local NDSU Extension Service agent/assistant to learn more.


  • 1 to 2 garlic cloves, finely chopped
  • 1/2 c. onion, finely chopped (about 1/2 medium onion)
  • 1/2 large green bell pepper, finely chopped
  • 1/2 to 1 whole jalapeno pepper, finely chopped*
  • 4 large Roma (paste) tomatoes, chopped
  • 1 small bunch of cilantro leave, finely chopped
  • 1 Tbsp. lemon juice or lime juice (freshly squeezed)


Mix ingredients together and serve. Store covered in the refrigerator and use within a few days. Serve with whole-grain crackers or chips.

*Note: Be cautious when handling jalapeno peppers. Wear plastic gloves if possible and wash your hands thoroughly. The "heat" is in the seeds and veins.

This salsa recipe is not suitable for canning.

Makes 4 servings.

Per Serving: about 35 calories, 0 grams (g) of fat, 8 g carbohydrate, 2 g protein, 2 g fiber, 25% of the daily value for vitamin A and 70% of the daily value for vitamin C.

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