Cowboy caviar is a kind of like salsa but could even pass as a salad. Either way, it’s a healthy addition to your party menu or snack list.
Two of the main ingredients in cowboy caviar is black beans and Great Northern beans which are a good sources of protein and excellent sources of fiber. Tomatoes and peppers are also part of the mix and are excellent sources of vitamins A and C as well as numerous other beneficial nutrients.
I first made this for the first time when my son was four. He was going through a “picky” stage and, to my surprise he couldn’t get enough of it. This might be a good way to get some veggies into your kids, too!
Sensitive to nightshades?
Tomatoes and peppers are both nightshade vegetables which some people are allergic or sensitive to. If you are avoiding nightshade vegetables, try substituting other vegetables such as summer squash, celery, cucumbers and zucchini.
When I first started making this, I used a basil pesto flavored grapeseed oil which was delicous. When I don’t have that available, I just use olive oil which works well, too.
This is a dish that tastes better after it has been given time for the flavors to meld together. Refrigerating for a couple of hours should do the trick. This makes it a great dish to make when you’re entertaining because you can fix it ahead of time and pull it out of the frig when you’re ready to serve it.
A recipe for cowboy caviar which is free of dairy, egg, soy, wheat/gluten, peanuts, tree nuts, fish, and shellfish.
- 1 (16) ounce can black beans drained and rinsed
- 1 (16) ounce can great northern beans or black-eyed peas
- 2 large tomatoes seeded and diced
- 1/4 cup red onion finely chopped
- 2 medium green peppers diced
- 1 clove garlic minced
- 1 tablespoon red wine vinegar
- 1 teaspoon granulated sugar
- 2 tablespoons olive oil
Combine all ingredients in a large bowl and mix well. Cover and refrigerate for at least 2 hours. Serve with tortilla chips.
Nutrition Facts: Serving size: 1/2 cup, calories: 107, total fat: 3 grams, saturated fat: 0 g, cholesterol: 0 mg, sodium: 296 mg, total carbs: 17, fiber: 6 g, sugar: 2 g, protein: 5 g