the easiest salsa to make

Posted on May 2, 2012


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Recently, I’ve been doing a lot of research and recipe testing to create some low-sodium recipes that actually taste good. Sodium is an important mineral, but there is so much of it in our food today! I mean sodium is in literally everything. Everything.

There are many foods you wouldn’t expect to have a lot of sodium, so you need to read labels. Most condiments have a lot of sodium, so be careful when pouring on the soy sauce or ketchup or salad dressing…

Salsa is another great example of a condiment high in sodium. Not only is salsa healthy, it’s tasty and really versatile as well. It can be used in so many different ways. It’s great on eggs, with chips, over fish or chicken, in dips… You could even just eat salsa with a spoon {kind of like I did after making my own salsa}.

However, most bottled salsas have a ton of sodium. In one popular brand of salsa, for the 2 tablespoons serving size, there is 240 mg sodium Eek! If you eat ¼ cup then you’ll take in almost 500 mg of sodium! That’s a lot, especially when salsa isn’t going to be your main meal (I hope).

In an effort to help out my {wonderful} grandmother who is trying to prepare tasty yet low sodium meals, I’m posting a recipe for a low-sodium salsa. It has ¼ of the amount of sodium in regular bottled salsa!

This might be the easiest recipe I’ll ever post: it has only 7 ingredients including salt, and you probably won’t even have to go to the grocery store to get anything. It’s really inexpensive to make, and you can even make this in the winter when good tomatoes aren’t available.

It’s quick too! I timed it, and it took me under 9 minutes to make the salsa {preparation time included}.

You can certainly use fresh tomatoes, but I was in no mood to go to the store this morning, so canned tomatoes is what I used. Be sure to get the no salt added kind!

Easy Homemade Salsa

Makes about 4 cups 

  • 2 (14.5 oz) cans no-salt added diced tomatoes or 1 (28 oz) can no salt added tomatoes
  • 1 medium onion, roughly chopped
  • 3-4 cloves garlic, chopped
  • ¼ cup cilantro (or parsley)
  • 1 jalapeño*, diced (leave the seeds in for a spicier salsa or discard them for a mild salsa)
  • ¾ tsp salt
  • 2 tsp vinegar or lime or lemon juice, I used The Delicious Dietitian Tomato Wine Vinegar

In the bowl of a food processor, add the tomatoes with their juice, onion, garlic, cilantro, and jalapeño. Pulse until it reaches the consistency you prefer for your salsa.

Transfer to a plastic or glass bowl, and stir in the salt and vinegar.

Refrigerate for at least 4 hours, so the flavors can do their thang. Taste and adjust seasoning if needed. Enjoy with chips, over omelets, with fish or chicken, the options are endless…


*You can substitute any hot pepper for the jalapeño. You can also use 1 (4 oz) can diced green chiles or ½-1 tsp red pepper flakes.

Also, if you don’t want to use a food processor, feel free to dice the onions and mince the garlic to be the size you want in your salsa.


Posted in: Recipes