Tomato-Zucchini Salsa

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This easy, veggie-packed dip makes a healthy snack or appetizer. Capers add a nice brininess to this salsa. Serve with pita chips or tortilla chips or spoon it over grilled chicken or fish.

By
EatingWell Test Kitchen
Eating Well Bio Page
EatingWell Test Kitchen

The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters.

EatingWell's Editorial Guidelines
Updated on March 28, 2024
Reviewed by Dietitian
Emily Lachtrupp, M.S., RD
Emily Lachtrupp Headshot
Reviewed by Dietitian Emily Lachtrupp, M.S., RD

Emily Lachtrupp is a registered dietitian experienced in nutritional counseling, recipe analysis and meal plans. She's worked with clients who struggle with diabetes, weight loss, digestive issues and more. In her spare time, you can find her enjoying all that Vermont has to offer with her family and her dog, Winston.

EatingWell's Editorial Guidelines
Tested by
EatingWell Test Kitchen
Eating Well Bio Page
Tested by EatingWell Test Kitchen

The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters.

Meet the EatingWell Test Kitchen
a recipe photo of the Tomato & Zucchini Salsa
Photo:

EatingWell
Active Time:
10 mins
Total Time:
10 mins
Servings:
6 servings
Nutrition Profile:
Sesame-Free Diabetes-Friendly Dairy-Free Soy-Free Heart-Healthy Vegan Vegetarian Egg-Free Gluten-Free
Jump to Nutrition Facts
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Ingredients

  • 1 1/2 cups chopped seeded tomato

  • 1 cup finely chopped zucchini

  • 1/2 cup finely chopped bottled roasted red bell peppers

  • 2 tablespoon finely chopped red onion

  • 1 tablespoon chopped fresh basil

  • 1 tablespoon finely chopped fresh parsley

  • 2 teaspoons fresh lemon juice

  • 2 teaspoons extra-virgin olive oil

  • 1 1/2 teaspoons capers, drained

  • 1/4 teaspoon salt

  • 1/8 teaspoon black pepper

  • 1 clove garlic, minced

Directions

  1. Combine tomato, zucchini, red bell peppers, red onion, basil, parsley, lemon juice, oil, capers, salt, black pepper and garlic together in a bowl. Serve immediately or refrigerate in an airtight container up to 2 days.

To make ahead

Refrigerate in an airtight container for up to 2 days.

Cooking Light Smoothies & Snacks 2023

Nutrition Facts (per serving)

36 Calories
2g Fat
4g Carbs
1g Protein
Nutrition Facts
Servings Per Recipe 6
Serving Size 1/2 cup
Calories 36
% Daily Value *
Total Carbohydrate 4g 2%
Dietary Fiber 1g 4%
Total Sugars 2g
Protein 1g 2%
Total Fat 2g 3%
Saturated Fat 0g 1%
Cholesterol 0mg 0%
Vitamin A 58µg
Vitamin C 32mg 35%
Vitamin D 0µg
Vitamin E 1mg 5%
Folate 20µg
Vitamin K 19µg
Sodium 118mg 5%
Calcium 16mg 1%
Iron 0mg 2%
Magnesium 14mg 3%
Potassium 227mg 5%
Zinc 0mg 2%
Vitamin B12 0µg
Omega 3 0g

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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