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Cowboy Caviar

Cowboy Caviar

by Becca Brannan, RN - September 26, 2014

Texans have a fiercely independent nature, and we still try to hold on to a little bit of the old Wild West! Not to mention, we love cowboys. AND, no one can visit Texas without eating some great food. We have burrito shops and steakhouses on almost every corner, but we also try to combine those foods with some fabulous fruits and vegetables.

Cowboy Caviar is the perfect pairing for that juicy steak or some sizzling fajitas. It is loaded with flavor and definitely has a little kick to it. The dish is bright and very appealing to the eye. Try it today. You won’t regret it. You might even have the whole table fighting over it!

Prep time: 20 minutes
Serves: 8


2 15-oz cans black beans, rinsed & drained
2 cups frozen corn kernels (I use sweet corn!)
¾ cup red bell pepper, seeded and chopped
¾ cup orange bell pepper, seeded and chopped
¾ cup white sweet onion (I often use a sweet yellow or red onion.)
1 large fresh tomato, chopped
2 jalapeno peppers, seeded and finely minced
½ cup fresh cilantro, finely chopped
¼ cup fresh lime juice
1 clove garlic, minced
½ teaspoon ground cumin
½ teaspoon ground coriander
¼ cup olive oil

Place all ingredients in a large bowl. Fold gently to mix well. Chill and serve.

Nutrition information per serving: 204 calories, 8 g total fat, 1 g sat. fat, 7 g protein, 27 g carbs, 8 g fiber, 330 mg sodium

There are so many possible variations to this flavorful dish. It is one of the things that I love about it. You could substitute a different kind of bean for one of the cans of black beans, or you could even try black-eyed peas. You could toss in small green onions or use grape tomatoes instead of the larger varieties. Cucumbers and avocados would also make tasty additions.

See what tempting variations you can come up with. If you make something delicious, please post it in a comment below!

Recipe from: Check out the site! They have tons of wonderful recipes that make fruits and veggies fun and delicious to try. The Centers for Disease Control and Prevention is the lead government agency and primary health authority behind the Fruits & Veggies – More Matters® health initiatives. The USDA’s is another valuable resource for nutrition information.


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