Chunky Vegetable Salsa

Fresh, Tasty & Easy To Make

Even though I'm a vegan, I still occasionally have to sneak some extra green vegetables into my diet. Since my favorite recipes are the kind where you throw a bunch of stuff in one bowl and call it done, this easy chunky salsa is something I make often. The fresh flavor of lime juice, combined with a few basic spices, turn a bowl full of ho-hum veggies into a tasty snack you'll happily scarf right down.

When people ask me why I'm eating vegan

I simply say that this is the way of eating that works for my body.

Ingredients

I make this salsa different ways, but the items that almost always make it into the bowl are these:
  • 1 cup fresh chopped tomatoes
  • 1 cup fresh chopped spinach
  • 1 cup corn kernels *
  • 1/2 cup peas *
  • 1/2 cup chopped onion **

* these can be frozen and thawed, canned and drained, or fresh
** I use frozen and thawed chopped white onion, but fresh chopped white, green, yellow or red onions are equally yummy.

  • 1/2 tsp cumin
  • 1/2 tsp dried cilantro (optional)
  • 1/4 tsp garlic powder
  • 1/8 tsp black pepper
  • salt to taste
  • 1/4 cup lime juice


Sometimes, I add 1/4 cup shredded carrots, or 1/2 cup black beans. You can throw whatever raw veggies or canned beans you have in the fridge into this. You can also leave stuff out. Don't like peas? Skip 'em, and use edemame instead.

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Putting It Together

Mix the veggies together. Sprinkle the dry seasonings over them, and then pour on the lime juice. Mix well.

Serve with baked corn chips.

More Vegan Resources

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My Vegan Story

or why I gave up meat and potatoes for weeds and seeds...

Like many vegans, I grew up eating meat. Lots of meat. It was a running joke in my family that if there wasn't a slab of meat on the plate at dinnertime, my father would happily chow down the meat-free meal, smile at my mother and say, "That was great, honey. What's for dinner?"

I've been interested for a long time in the way food affects my body. I've tried low-fat, Atkins, and South Beach, and learned from each way of eating as I read through the books and tried the recipes. Along the way, I gave up eating sugar, stopped drinking soda, and reduced my consumption of wheat, because those things were causing me problems.

A few years back, I decided to start growing my own vegetables in my ridiculously large backyard, mostly because raised veggie beds would take up about a third of the yard, and reduce my mowing job. I really like growing things, and I also like to cook, so vegetable gardening seemed a good idea. Apparently, it was, because my garden exploded in vegetables---so many that I was giving away baskets of vegges, because I couldn't eat them fast enough.

So, that's how I became a vegetarian. I grew vegetables. When your fridge is filled with fresh veggies that have to be eaten, it's pretty easy to fall into the habit of not eating meat. Call me the accidental vegetarian.

After eating vegetarian for about a year, I decided to give vegan a try. I wasn't sure I could ever live without cheese, but within three days of ditching the dairy and eggs, I felt so much better that I just never looked back.

I blog about my garden, and occasionally about my vegan kitchen, at Lisa's Garden. Come by and see me!

me!

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My Vegan Lenses

I've posted quit a few vegan recipe lenses here at Squidoo. Here are some you might enjoy...
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What Do You Think?

Will this chunky salsa recipe get you to eat an extra serving of veggies?

  • ICanCook Nov 25, 2010 @ 3:52 pm | delete
    I love the peas in the salad. Think I will try adding it to my salads. I eat salad all the time but never thought of adding peas.
  • hlkljgk Nov 22, 2010 @ 9:16 pm | delete
    i just love fresh salsa
  • whitemoss Nov 19, 2010 @ 11:06 am | delete
    Sounds easy and tasty- a great combination!
  • WendyKrick Nov 17, 2010 @ 5:57 am | delete
    This looks yummy! Thanks.
  • chrissuard Nov 17, 2010 @ 12:22 am | delete
    I'm definitely not Vegan, but this salsa was certainly delicious, great lens!
  • boutiqueshops Nov 16, 2010 @ 2:53 pm | delete
    This is an intriguing recipe. Our South Texas salsa includes jalapeno or habanero peppers (in other words, we think everything should be HOT in Texas, lol). Have you tried growing fresh cilantro? It's to die for! Favorited this page to try the recipe!
  • lisavollrath Nov 16, 2010 @ 4:57 pm | delete
    This is much like the two schools of guacamole: some people make it with jalapeno, and some with cumin. One is hot, and the other is spicy.

    I have fresh cilantro growing in my garden right now :) For most people, the dried will be easier to find.

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lisavollrath

Lisa Vollrath is a prolific mixed-media artist. Her work covers a multitude of techniques, from altered books to collage, from artist trading cards an... more »

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