Vegetable Medley with Salsa Dip
Use this colorful veggie plate at your next party or gathering.
- Yield
- 4 servings
- Serving size
- 1 cup vegetables and 1/2 cup salsa dip, 1/4 of recipe
- Rating
- 3.71 of 5 (105 ratings)
Food groups
- Dairy: 1/4 cups
- Vegetables: 1 1/2 cups
Ingredients
- 2 medium carrots, cut into 3-inch sticks
- 2 medium celery stalks, cut into 3-inch sticks
- 1 cup green bell pepper (or other color)
- 1 cup fat-free sour cream
- 1 cup fresh salsa (see recipe below)
- Fresh Salsa
- 1 lime, juiced
- 2 medium tomatoes, chopped
- 1/2 medium onion, chopped
- 3 jalapeno chiles, finely chopped, seeded if desired
- 1/4 cup fresh cilantro, chopped
- 1/4 teaspoon salt
Directions
- Wash hands with soap and water.
- Arrange vegetables on a platter.
- In a small bowl, mix sour cream and salsa.
- Serve.
- Fresh Salsa Preparation: In a medium bowl, mix lime juice, tomatoes, onions, jalapeño chiles, cilantro, and salt.
- Store salsa in refrigerator for up to three days in a covered plastic or glass container.
Nutrition per serving
| Nutrient | Amount |
|---|---|
| Total Calories | 103.54 |
| Total Fat | 0.52 g |
| Saturated Fat | 0.09 g |
| Monounsaturated Fat | 0 g |
| Polyunsaturated Fat | 0 g |
| Linoleic Acid | 0 g |
| α-Linolenic Acid | 0 g |
| Omega 3 - EPA | 0 g |
| Omega 3 - DHA | 0 g |
| Cholesterol | 5.4 mg |
| Carbohydrates | 22.7 g |
| Dietary Fiber | 3.84 g |
| Total Sugars | 7.54 g |
| Added Sugars included | 0 g |
| Protein | 3.92 g |
| Calcium | 117 mg |
| Potassium | 608 mg |
| Sodium | 539.81 mg |
| Copper | 0 mg |
| Iron | 1 mg |
| Magnesium | 32 mg |
| Phosphorus | 118 mg |
| Selenium | 3 mg |
| Zinc | 1 mg |
| Vitamin A | 350 mcg |
| Vitamin B6 | 0.3 mg |
| Vitamin B12 | 0.2 mcg |
| Vitamin C | 69 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 1 mg |
| Vitamin K | 26 mcg |
| Folate | 47 mcg |
| Thiamin | 0.1 mg |
| Riboflavin | 0.2 mg |
| Niacin | 1 mg |
| Choline | 27 mg |
Notes
Feel free to serve with whatever vegetables you have on hand. Could also be served with crackers.
Recipes you may also like
- Spinach Potato Pancakes
- Fruit Juice Slush
- Sarah’s Green Bean Casserole
- Cucumber, Yogurt and Herb Dip
- Rainbow Veggie Salad
- Vegetable Stew
- Apple-Stuffed Squash
- Broiled Tomatoes and Cheese
Source
Recipe by: California 5 A Day, It’s So Easy — Contra Costa Health Services
Published by: the U.S. Department of Agriculture (Center for Nutrition Policy and Promotion / SNAP-Ed) on MyPlate Kitchen at https://www.myplate.gov/recipes/vegetable-medley-salsa-dip. Federal works are public domain in the United States.
This edition: preserved and enhanced by MyPlate.food — cleaned and completed data, structured nutrition and food-group amounts, images remastered from the USDA originals, and translations into Spanish, French, Korean, and German. The original USDA recipe is public domain; this enhanced edition is free to cite and reuse with credit to MyPlate.food. Custom licensing: myplate.food/partners.