Monday, November 28, 2016

Day 2601 - How to make a quick salsa salad

Need some fresh salad ideas?

We eat a lot of salad in our house.

Now that we have a vegetarian in the mix, the need to create salads that are not only nutritional but can also stand alone as a meal, is more important than ever.

One of the family favourites right now is "salsa salad" to either have on its own or served with meat.


  • Half an iceberg Lettuce chopped
  • Half a punnet of grape tomatoes cut in half
  • Medium cucumber sliced and cut into quarters
  • Half a red capsicum diced
  • Handful of shredded tasty cheese
  • Half a can of 4 bean mix
  • Half a can of corn kernels
  • 3 tablespoons of salsa (medium)


Place all ingredients in a bowl and mix together adding the salsa last.  

Nutritional Value:

Grape tomatoes are low in calories and high in fibre, Vitamin C and lycopene.

Red capsicum is high in Vitamin C, carotenoids, B-group vitamins, fibre, vitamin E, potassium, vitamin K, phosphorus and magnesium.

Cucumbers pack a punch with vitamin K and molybdenum, copper, potassium, manganese, vitamin C, phosophorus, magnesium, biotin and vitamin B1.

Cheese is great for calcium and protein as well as a bunch of other stuff like phosphorus, zinc, vitamin A and B12. 

When it comes to "fresh is best" the canned foods are probably not the best way to go, but they are the quickest and easiest way when you're time poor like me.  Four bean mix is high in fibre and low GI which means you'll be fuller for longer.  Red kidney beans (for example) are a good source of molybdenum, copper, manganese, phosphorus, protein, vitamin B1, iron, potassium and magnesium.

Corn is great for antioxidants and fibre, as well as carotenoids.

So that's what's on the menu at our house this summer.

Do you like salsa?

What salads do you make?

Any fresh salad ideas you care to share? 


  1. ooh, interesting...I might try that on the vegetarian...(who doesn't eat vegetables)

  2. Sounds like a quick and easy yet delicious salad! I'll have to give it a try!

  3. YUM. I love salsa and this would definitely encourage me to eat more salad

  4. Looks good - all except the lettuce!!! I'd maybe add some feta as well...

    1. Oooh, I like the sound of adding feta! #cheeselover

  5. I love simple salads like this. I usually make it with chick peas and lots of fresh herbs too :)

  6. This looks yummy Leanne. We're trying to eat more salads so I'm going to give this a whirl - thanks for sharing!

  7. Healthy, delish, what is there not to love!


  8. With summer here I really need to expand my salad repertoire, I love mexican themed salads with lots of avo, coriander, caesium...yum!


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