• prep: 15 min
  • cook: 0 hr
  • total: 15 min
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  • servings:
  • Summary

    This healthy cowboy caviar (also known as Texas caviar) is made with all-natural ingredients! Serve it as a dip, salsa or saladâ??it'll be a hit at your next party! Recipe yields a lot of "caviar," about 8 cups.

    Ingredients

    • 2 (14-ounce) cans black-eyed peas, rinsed and drained, or 3 cups cooked black-eyed peas
    • 1 (14-ounce) can black beans, rinsed and drained, or 1½ cups cooked black beans
    • 1½ cups fresh corn kernels (about 2 ears of corn), or 1 (14-ounce) can corn, drained
    • 1½ cups chopped tomatoes (I used about 4 Roma tomatoes, about ¾ pound)
    • 1 medium red, orange or yellow bell pepper
    • ¾ cup chopped red onion (about ½ small red onion)
    • ½ cup chopped cilantro, leaves and stems
    • 1 to 2 jalapeños, ribs removed, seeded and finely chopped
    • 1 avocado (optional)
    • ? cup olive oil
    • 3 tablespoons red wine vinegar or lime juice
    • 2 medium cloves garlic, pressed or minced
    • 1 to 1½ teaspoons salt, to taste
    • 1 teaspoon dried oregano
    • 1 teaspoon maple syrup or honey
    • ? teaspoon red pepper flakes
    • Freshly ground black pepper, to taste

    Instructions

    Click Here For Step-By-Step Instructions

    Tags

    Nutrition

    Nutritional Info
    • Servings Per Recipe: 8
    • Amount Per Serving
    • Calories: 432 % Daily Value *
    • Total Fat: 34 g 51.73%
    • Saturated Fat: 5 g 22.94%
    • Trans Fat: 0 g %
    • Cholesterol: 0 mg 0%
    • Sodium: 2155 mg 89.81%
    • Calcium: 30 mg 2.98%
    • Potassium: 522 mg 14.9%
    • Magnesium: 0 mg 0%
    • Iron: 2 mg 12.42%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 31 g %
    • Dietary Fiber: 9 g 35.55%
    • Sugar: 12 g
    • Protein: 7 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 1 g
    • Vitamin A 41.66%
    • Vitamin C 132.28%
    • Vitamin D 0%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat6
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs0
    • Exchange - Starch1
    • Exchange - Vegetables2
    • Exchange - Lean Meat0
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total0 oz-eq
    • MyPlate - Vegetable Total2 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total1 oz-eq

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