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.
If you search for cowboy caviar recipes, you’ll find there are about a million versions but it’s safe to say they all include vegetables and legumes (black beans, black-eyed peas, etc) and are tossed in a vinaigrette. I love this dish for a few reasons. First, most versions are generally free of the top 8 allergens without any substitutions. That makes it a great dish for sharing at a pot luck! It’s also easily adaptable to your own taste and preferences. Like spicy foods? Add a jalapeno pepper. Hate peppers? Omit them and add another vegetable that you do like. I also love the versatility of this dish in that it can eaten like a salsa with chips or like a salad with a fork! And it’s nutritious, too!
Cowboy Caviar: A Nutritious Dish
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. My version of this dish includes black beans and great northern or black eyed peas – all of 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. And the vinaigrette is made with olive oil which is a great source of healthy monounsaturated fats. To sum it up, it’s a healthy dish!
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.
Let it Marinate
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