Low Sodium Cowboy Caviar
Dive into bold, refreshing flavors with this **Low Sodium Cowboy Caviar**, a heart-healthy twist on the classic southwestern-inspired dip. Packed with nutrient-rich ingredients like black beans, sweet corn, creamy avocado, and vibrant cherry tomatoes, this recipe delivers a colorful medley of textures and flavors in every bite. Fresh cilantro, zingy lime juice, and a touch of jalapeño create a zesty dressing that ties it all together, while keeping the sodium content low. Perfect for parties, picnics, or weekday snacking, this versatile dish can be served as a dip with low-sodium tortilla chips or as a flavorful topping for grilled chicken or fish. Ready in just 20 minutes with no cooking required, it’s the ultimate quick and healthy crowd-pleaser! **Low sodium dip recipe**, **healthy cowboy caviar**, and **easy appetizer ideas** are your key targets for this nutrient-packed gem.
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Recipe Information
Ingredients
- 15 oz Black beans, canned, no salt added
- 1 cup Corn kernels, frozen
- 1 cup Cherry tomatoes
- 1 large Bell pepper
- 0.5 cup Red onion
- 1 large Avocado
- 0.5 cup Cilantro, fresh
- 0.25 cup Lime juice, fresh
- 3 tablespoons Olive oil
- 1 teaspoon Ground cumin
- 0.5 teaspoon Black pepper
- 1 small Jalapeño, seeded and minced
Instructions
Rinse and drain the black beans thoroughly to remove any excess sodium from the canning liquid.
Defrost the frozen corn in a microwave or by leaving it out at room temperature until thawed.
Halve the cherry tomatoes and add them to a large mixing bowl.
Dice the bell pepper and red onion into small, uniform pieces and add them to the bowl.
Cut the avocado into cubes and add to the mixture in the bowl.
Chop the cilantro finely and add it to the salad mix.
In a small bowl, whisk together the lime juice, olive oil, ground cumin, and black pepper to make the dressing.
Combine the dressing with the salad ingredients, including the minced jalapeño, in the mixing bowl and toss everything gently to ensure even coating.
Refrigerate the cowboy caviar for at least 30 minutes to let the flavors meld together.
Serve chilled or at room temperature as a dip with low-sodium tortilla chips or as a topping for grilled chicken or fish.
Nutrition Facts
Calories |
1401 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 77.5 g | 99% | |
| Saturated Fat | 11.7 g | 58% | |
| Polyunsaturated Fat | 7.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 130 mg | 6% | |
| Total Carbohydrate | 156.5 g | 57% | |
| Dietary Fiber | 54.4 g | 194% | |
| Total Sugars | 29.5 g | ||
| Protein | 42.7 g | 85% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 356 mg | 27% | |
| Iron | 15.1 mg | 84% | |
| Potassium | 4134 mg | 88% | |
*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.
