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Avocado, Corn and Pumpkin Seed Salsa

Avocado, Corn and Pumpkin Seed Salsa

Serves: 8

Category: Salads, Dressings, Dips and Sauces
Tags: Athletic/Higher caloric

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Rated by: 10 members

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Made with tomatoes, corn, bell pepper, avocado and pumpkin seeds, this colorful salsa looks beautiful and tastes like summer. Serve it with endive spears, romaine lettuce leaves or homemade baked corn tortilla chips.

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1 red bell pepper
3/4 cup raw pumpkin seeds, lightly toasted
3 tablespoons lime juice
1/4 cup finely chopped red onion
2 cloves garlic, minced
1/2 jalapeno chile pepper, seeded and minced, or to taste
3 ripe avocados, cut into 1/2 inch dice
1/2 cup fresh corn kernels, or frozen corn, thawed
1 cup diced plum tomatoes
1/4 cup chopped cilantro leaves
freshly ground black pepper


Broil pepper for 5 to 7 minutes, turning frequently until it is tender and the skin is easily removed. Transfer to a bowl, cover with plastic wrap and let steam for 5 minutes. Peel, stem and seed the pepper; cut it into 1/2 inch dice.

Using a high-powered blender or food processor, grind pumpkin seeds to a fine powder.

If using fresh corn, bring a small pot of water to a boil; add the corn and cook until tender, 2 to 3 minutes. Drain.

In a medium bowl, mix the lime juice with the red onion, garlic and jalapeno. Stir in the ground pumpkin seeds, roasted bell pepper, avocados, corn, tomatoes and cilantro. Season with black pepper.

Serve with romaine leaves, endive spears or homemade baked corn tortilla chips.

Note: To make baked tortilla chips, cut corn tortillas into 4 triangles. Spread in a single layer on a cookie sheet, spacing them at least 1/4 inch apart. If desired, sprinkle with paprika, chili powder, onion powder or cayenne pepper. Bake at 350 degrees for 8-12 minutes or until crispy and slightly golden brown.

Calories 178; Protein 5 g; Carbohydrates 11 g; Sugars 2 g; Total Fat 14 g; Saturated Fat 2.2 g; Cholesterol 0 mg; Sodium 8 mg; Fiber 5.2 g; Beta-Carotene 407 ug; Vitamin C 30 mg; Calcium 20 mg; Iron 1.6 mg; Folate 65 ug; Magnesium 94 mg; Potassium 487 mg; Zinc 1.4 mg; Selenium 1.5 ug

Comments (2):



06/24/2014 06:09 PM

Rated this recipe: (no rating)

Just checking: Regarding the homemade tortilla chips: Are they excluded for aggressive weight loss participants?


08/14/2015 11:18 PM

Rated this recipe: (no rating)

Yes, those would be excluded for aggressive weight loss, but you can dip all sorts of vegetables instead!