Updated:Apr 17,2014





4 servings

About $2.35 per serving

6 small ripe tomatoes, peeled and seeded and 2 cups low-sodium tomato juice (or 2 cans diced tomatoes, no sodium added, undrained)
1 cucumber, peeled and seeded
1 small red onion, finely chopped
1 bell pepper (red or green), finely chopped
3 stalks celery, chopped
2 tablespoons fresh parsley, chopped (or 2 teaspoons dried)
1 teaspoon garlic, minced from jar (or 1 clove chopped)
2 green onions, finely sliced
¼ cup red wine vinegar
Juice of 1 lemon
½ teaspoon pepper
½ teaspoon Italian seasoning (salt free/low sodium)
½ teaspoon red pepper flakes (optional)
  1. Add all ingredients to a blender or food processor and blend until well mixed but slightly chunky.
  2. Chill up to 2 hours or overnight before serving. (NOTE: if you don’t have a blender or food processor, try to dice the vegetables as finely as possible and use a masher to mix and mash, for approximately 2 minutes to combine flavors).
  3. Serve as a chilled soup or as a dip for low sodium, whole wheat crackers or tortilla chips made with liquid oil and no hydrogenated fat or tropical oils, such as palm or coconut oil.

Per serving:
Total Fat0.5 g
Saturated Fat0.0 g
Trans Fat0.0 g
Polyunsaturated Fat 0.0 g
Monounsaturated Fat0.0 g
Cholesterol 0 mg
Sodium108 mg
Carbohydrates18 g
Dietary Fiber5 g
Added Sugars0 g
Protein 3 g
Potassium1078 mg
Calcium55 mg

Leftover ingredients?  Use them in these recipes!
Green Onions

Allspice-Rubbed Pork Tenderloin with Cinnamon Apples
Crockpot Lean BBQ Beef with Homemade Sauce and Sweet Potato Salad
Southwest Turkey Burger and Sweet Potato Fries
Texas Caviar
Thai Chicken Broccoli Salad with Peanut Dressing
White Bean and Tomato “Bruschetta” Salad
Spicy Asian Salad Cups
Asian Cole Slaw

Black-eyed Pea, Corn & Rice Salad
Chicken and Green Bean Salad
Chicken Pot Pie
Chickpea Salad with Tomatoes and Cucumber
Crockpot Lean BBQ Beef with Homemade Sauce and Sweet Potato Salad
Mom’s Roasted Turkey with Butternut Squash and Asparagus
One-Pot Tuna Casserole with Green Beans and Almonds
Easy Chicken Salad
Slow Cooker Sauerbraten
Salmon Bake with Creamy Cucumber Sauce
Three Sister Soup

Fresh Parsley
Allspice-Rubbed Pork Tenderloin with Cinnamon Apples
Black-eyed Pea, Corn & Rice Salad
Crockpot Greek Chicken with Lemon Potatoes
Chunky Marinara with Pasta & Seared Chicken
Baked Chicken Strips with Microwave Green Beans
Meatloaf with Black-Eyed Peas
Caribbean Pink Beans
Chicken Paella
Oven-Fried Chicken with Roasted Potato Wedges
Lemon Chicken and Cinnamon Glazed Root Vegetables
Jerk Pork Sandwiches with Mango Sauce
Salmon Bake with Creamy Cucumber Sauce
Creamy Spinach Feta Dip
Simple Persian Salad
Zucchini Salad

Red Wine Vinegar
Mediterranean Salad
Simple Oil and Vinegar Salad Dressing
Red Wine Vinaigrette Dressing

Recipe copyright © 2014 American Heart Association. This recipe is brought to you by the American Heart Association’s Simple Cooking with Heart ® Program. For more simple, quick and affordable recipes, visit

Related Recipes

Pico de Gallo Grilled Chicken Salad Pico de Gallo Grilled Chicken Salad 
Watch Video
Pollo GuisadoPollo Guisado
Watch Video
 Green Chile Stew Green Chile Stew
Watch Video
 Black Bean SaladBlack Bean Salad (or Salsa)
Watch Video

Related Lessons

Peeling a Whole Tomato
Watch Video
Cutting Cucumber
Watch Video
Chopping Celery
Watch Video
Chopping Bell Pepper
Watch Video