High Protein Cowboy Caviar
Packed with vibrant colors, hearty textures, and an extra boost of plant-based protein, High Protein Cowboy Caviar transforms a classic dip into a nutritious, crowd-pleasing dish. This quick and easy recipe combines black beans, chickpeas, and protein-rich edamame with a medley of crisp bell peppers, sweet corn, juicy cherry tomatoes, creamy avocado, and a hint of spice from jalapeño. Tossed in a zesty lime and cumin dressing sweetened with a touch of honey, this high-protein cowboy caviar is not only a flavor-packed dip but also a versatile option for salads, wraps, or as a stand-alone side. Ready in just 25 minutes, it’s a perfect dish for meal prep, potlucks, or any occasion you want to impress with a healthy, wholesome, and irresistibly tasty snack.
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Recipe Information
Ingredients
- 1 can (15 oz) black beans
- 1 can (15 oz) chickpeas
- 1 cup edamame
- 1 cup corn kernels
- 1 large red bell pepper
- 1 large green bell pepper
- 1 medium red onion
- 1.5 cups cherry tomatoes
- 0.5 cup cilantro
- 1 medium jalapeño pepper
- 2 medium avocados
- 0.25 cup lime juice
- 0.25 cup olive oil
- 2 tablespoons apple cider vinegar
- 1 tablespoon honey
- 1 teaspoon ground cumin
- 1 teaspoon salt
- 0.5 teaspoon black pepper
Instructions
Rinse and drain the black beans and chickpeas in a colander. Set aside to drain completely.
In a pot of boiling water, blanch the edamame for about 3-4 minutes, then drain and rinse with cold water. Set aside.
Dice the red and green bell peppers and add them to a large mixing bowl.
Finely chop the red onion and add it to the bowl with the peppers.
Halve the cherry tomatoes and add them to the mixing bowl.
Chop the cilantro and finely dice the jalapeño pepper, making sure to remove the seeds if you prefer less heat. Add both to the mixing bowl.
Cube the avocados and gently mix into the bowl with the other vegetables, being careful not to mash them.
In a small mixing bowl, whisk together the lime juice, olive oil, apple cider vinegar, honey, ground cumin, salt, and black pepper to form the dressing.
Add the drained black beans, chickpeas, corn, and blanched edamame to the mixing bowl with the vegetables.
Pour the dressing over the vegetables and gently toss everything until well-coated with the dressing.
Let the mixture sit for about 15 minutes to allow the flavors to meld, then serve.
Nutrition Facts
Calories |
2198 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 134.5 g | 172% | |
| Saturated Fat | 19.9 g | 99% | |
| Polyunsaturated Fat | 10.0 g | ||
| Cholesterol | 3 mg | 1% | |
| Sodium | 3967 mg | 172% | |
| Total Carbohydrate | 212.1 g | 77% | |
| Dietary Fiber | 74.8 g | 267% | |
| Total Sugars | 60.3 g | ||
| Protein | 64.7 g | 129% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 489 mg | 38% | |
| Iron | 17.9 mg | 99% | |
| Potassium | 4738 mg | 101% | |
*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.
