Healthy Family Project

Cowboy Caviar

Cowboy Caviar is the perfect veggie-packed dip! Full of healthy ingredients, it’s perfect as a salsa, dip or topping for salads, chicken or fish. You can prepare in advance, just leave out the avocado until ready to serve to keep from browning.

Nutrition Tip: Whether you choose to grill it for a summer cookout or pop it for your next movie night, corn provides you with a substantial amount of fiber for lowering cholesterol levels.

Cowboy Caviar Recipe

Cowboy Caviar

Cowboy Caviar is the perfect veggie-packed dip! Full of healthy ingredients, it’s perfect as a salsa, dip or topping for salads, chicken or fish. You can prepare in advance, just leave out the avocado until ready to serve to keep from browning.

Yield: 12 servings
Prep Time: 15 minutes
Total Time: 15 minutes

Ingredients

  • 1 (15 oz.) can no-salt-added corn, drained, rinsed
  • 1 (15 oz.) can low-sodium black-eyed peas, drained, rinsed
  • 1 (15 oz.) can low-sodium black beans, drained, rinsed
  • 1 large tomato on the vine, chopped
  • 1 red bell pepper, chopped
  • 1 avocado, chopped
  • 1/2 small red onion, chopped
  • 1/3 cup chopped cilantro
  • 2 tablespoons lime juice
  • 2 tablespoons red wine vinegar
  • 2 tablespoons olive oil
  • 2 cloves garlic, minced

Instructions

  1. Mix corn, black-eyed peas, black beans, tomato, pepper, avocado, onion, cilantro, lime juice, red wine vinegar, oil and garlic in large bowl.
  2. Serve with chips, pita or veggies for dipping or over a salad, chicken or fish.
Nutrition Information:
Yield: 12
Amount Per Serving: Calories: 116Total Fat: 4gCholesterol: 0mgSodium: 125mgCarbohydrates: 15gFiber: 4gSugar: 2gProtein: 4g

Did you make this recipe?

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Amber Gray

About the Author

Amber Gray

Amber is the new mom to a baby girl and navigating the world of diapers, first foods and very little sleep. She has been a part of the Produce for Kids team for 9 years, overseeing all digital marketing efforts including digital partnerships, content strategy, social media, website and email marketing. A passion for healthy cooking was instilled in her at a young age, cooking alongside her mom and sister in the kitchen. Her passion for cooking, food and photography has also brought her behind the lens to develop and photograph recipes for Produce for Kids and partners.

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