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Healthy and festive 'caviar'

May 10, 2017 | Steve Tischler
cowboy caviar in bowl

There’s nothing decadent or expensive about this type of caviar.

Popularly known as cowboy caviar, this versatile recipe is unrelated to traditional caviar made of fish eggs. The only similarity is that it’s delicious.

Cowboy caviar comes highly recommended by Diane Basurto, a registered dietitian at the UCI Health Weight Management Program. It can be served:

  • As a healthy dip for chips
  • As a tasty filler for mini bell pepper appetizers
  • Rolled into a tortilla along with some lean grilled meat and light shredded cheese for a filling burrito
  • By itself as a side salad to any meal

Nutritionally, it is packed with protein and low-glycemic carbs, rich in fiber and high in antioxidants, making it a perfectly balanced and nutrient-dense dish for any day of the year.

Cowboy Caviar

Servings: 7


1  15-ounce can black beans, rinsed and drained
1  15-ounce can black-eyed peas, rinsed and drained
1  15-ounce can whole kernel corn, drained
2 large tomatoes, chopped
1 large avocado, diced
1/2 red onion, chopped
1/4 cup fresh cilantro, chopped
1 tablespoon red wine vinegar
4 tablespoons lime juice
1 teaspoon salt
1/2 teaspoon ground pepper

Optional: 1/4 cup chopped jalapeños

Mix all ingredients in large bowl. 

Let stand in refrigerator at least 30 minutes before serving.

Nutritional Information

Per serving:

  • 200 calories
  • 4.4 g fat
  • 288 mg sodium
  • 10 g protein
  • 33.7 g total carbohydrates
  • 690 mg potassium
  • 10 g fiber

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