Cinco de Mayo might has come and gone but we’re still in May and May is National Salsa Month so let the celebrations continue! Salsa is not only delicious on tacos or with chips, it’s also amazingly nutritious! There are a ton of salsa varieties out there and almost all are loaded with nutrients. A heaping serving of salsa counts as a veggie dish! How fun is that?!
When you think salsa, you probably think tomatoes, but I think of another key ingredient that is onions! Whether it’s a sweet or savory salsa, nearly any recipe that you find will have onions in it. Doesn’t it seem like onions are in EVERYTHING? Well they are in a lot of things because they pack in a lot of flavor, but did you also know that’re they’re super good for you?! Let’s find out how…
First things first, onions are very low in calories–one medium onion is a mere 44 calories. Onions are high in vitamin C, which helps to regulate your immune system, promote collagen production, aids in tissue repair, and iron absorption. B vitamins can also be found in onions. They aid in regulating metabolism, red blood cell production, and nerve function.
Though bananas are the most well known source of potassium, onions are a good source of this mineral as well!
Onions are also loaded with antioxidants and compounds that help fight inflammation and reduce cholesterol levels. This leads to a lower risk of heart disease. Antioxidants can also help protect you against developing certain cancers and diabetes.
Really the only bad thing about onions is the tears that may come to your eyes when you try to cut them. But if you can get past that, here are two salsa recipes that I absolutely love, both of which have the amazing onion!
- 1 mango diced into 1/2 in cubes
- 1 red pepper diced
- 1/4 cup red onion diced
- 1/2-1 jalapeno diced*
- 1/4 cup loosely packed cilantro roughly chopped**
- 1 lime juiced (or 3 tbsp)
- 1/2 tsp salt
- 1/4 tsp pepper
- 1-2 tsp honey
Directions: Mix everything together in a bowl and enjoy!
Classic Salsa (Chunky or Smooth)
- 5 Roma Tomatoes diced
- 1 14.5 oz can petite diced tomatoes
- 1/3 cup chopped red onion
- 1/2-1 jalapeno chopped *
- 1 clove garlic chopped
- 1 green pepper chopped
- 1 tsp honey
- 1/2 tsp salt
- 1/2 tsp pepper
- 1/2 tsp chili powder
- 1/4 tsp cumin
- 1/4 cup cilantro loosely packed chopped**
- Pinch red pepper flakes
Directions: If serving smooth/ lightly chunky: add all ingredients to a food processor or blender, mixing until desired consistency is reached.
If serving chunky: Reserve half the ingredients. Add other half of ingredients to food processor or blender and mix until desired consistency is reached. Add contents of blender to a bowl and mix in remaining ingredients. Enjoy!
*depends how much spice you’re looking for
** cilantro can be omitted if you’re one of those people who thinks it tastes like soap!