Have a Plant: Fruits & Veggies for Better Health
This dish, very similar to salsa, is great as an appetizer or snack. Serve with warmed whole wheat bread or baked chips. See All Quick, Healthy Recipes in 30 Minutes or Less : Fruits & Vegetables : Fruits And Veggies More Matters.org
Preparation Time: 15 minutes
  • 2 medium cucumbers, diced
  • 2 medium red bell peppers, diced
  • 3 medium green bell peppers, diced
  • 4 celery stalks, diced
  • 2 medium tomatoes, diced
  • 1 medium onion, diced
  • 2 lemons
  • 2 cups (16 oz) tomato juice, low-sodium
  • 3 garlic cloves, minced
  • 1 Tbsp ground cumin
  • 1 cup fresh cilantro, chopped
  • salt and pepper to taste
Combine all ingredients, except salt, pepper, and lemons in a bowl. Remove 2 cups of the mixture and reserve. Using a blender or food processor, purée the remaining mixture in the bowl. Add back in the reserved 2 cups to the mixutre. Season with lemon juice (and salt and pepper) as desired. Serve.
 
Serves: 4
 
3 ¾ Cups of Fruits and Vegetables per Serving
 
Fruit and /or Veggie color(s):
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Nutrition Information per Serving:
Calories: 120
Total Fat: 1g
Saturated Fat: 0g
% of Calories from Fat: 7.5%
% Calories from Sat Fat: 0%
Protein: 4g
Carbohydrates: 26g
Cholesterol: 0mg
Dietary Fiber: 7g
Sodium: 70mg
 
Each serving provides: An excellent source of fiber, vitamins A, B6, C, and K, manganese and potassium, and a good source of vitamins B1, B2, B3, folate, calcium, copper, iron, magnesium, and phosphorous.

Recipe courtesy of the Johnson and Wales University and Rhode Island Department of Health WIC Program.
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