Heart-Healthy Cowboy Caviar
Bright, fresh, and packed with nutrients, Heart-Healthy Cowboy Caviar is a flavorful twist on the classic Tex-Mex appetizer, perfect for those seeking a nutritious and satisfying dish. This vibrant recipe combines fiber-rich black beans, black-eyed peas, and sweet corn with juicy cherry tomatoes, creamy avocado, and crunchy bell peppers, creating a colorful medley of textures. Enhanced with a zesty lime dressing infused with olive oil, ground cumin, and garlic powder, this heart-healthy snack delivers bold flavor without extra sodium. It’s easy to prepare in just 20 minutes and works wonderfully as a dip with whole-grain tortilla chips or as a topping for salads and grilled chicken. Whether you’re hosting a party or meal-prepping for the week, this no-cook recipe checks all the boxes for health-conscious eating that doesn’t compromise on taste.
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Recipe Information
Ingredients
- 1 can (15 oz, low-sodium) Black beans
- 1 can (15 oz, low-sodium) Black-eyed peas
- 1 cup (fresh or thawed if using frozen) Corn kernels
- 1 cup (quartered) Cherry tomatoes
- 1 large (diced, red or yellow) Bell pepper
- 1 large (diced) Avocado
- 0.5 cup (finely chopped) Red onion
- 0.5 cup (chopped) Cilantro
- 0.25 cup (freshly squeezed) Lime juice
- 2 tablespoons Olive oil
- 1 teaspoon Ground cumin
- 0.5 teaspoon Garlic powder
- 0.25 teaspoon Salt
- 0.25 teaspoon Ground black pepper
- 1 small (seeded and finely chopped, optional) Jalapeño
Instructions
Begin by draining and rinsing the black beans and black-eyed peas in a colander. This will help to reduce any excess sodium from the packaging.
In a large mixing bowl, combine the black beans, black-eyed peas, and corn kernels.
Add the quartered cherry tomatoes, diced bell pepper, diced avocado, finely chopped red onion, chopped cilantro, and optional jalapeño to the bowl.
In a separate small bowl, whisk together the lime juice, olive oil, ground cumin, garlic powder, salt, and ground black pepper to create a dressing.
Pour the dressing over the mixture in the large bowl and toss everything gently but thoroughly to ensure the ingredients are well-coated with the dressing.
Adjust the seasoning to taste, adding more salt, pepper, or lime juice if needed.
Allow the cowboy caviar to sit for at least 10 minutes before serving to let the flavors meld. It can also be refrigerated if preparing ahead.
Serve as a dip with whole-grain tortilla chips or as a topping for salads or grilled chicken for a complete heart-healthy meal.
Nutrition Facts
Calories |
1694 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 66.5 g | 85% | |
| Saturated Fat | 9.6 g | 48% | |
| Polyunsaturated Fat | 6.4 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1974 mg | 86% | |
| Total Carbohydrate | 228.1 g | 83% | |
| Dietary Fiber | 74.6 g | 266% | |
| Total Sugars | 42.2 g | ||
| Protein | 69.9 g | 140% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 434 mg | 33% | |
| Iron | 21.9 mg | 122% | |
| Potassium | 4109 mg | 87% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
