Cowboy Caviar


Cowboy Caviar 

Ingredients:

  • 1 (15 ounce) can seasoned black-eyed peas, drained
  • OR 1 (15 ounce) bag black-eyed peas, (do not soak overnight)
  • 1 (15 ounce) can seasoned or plain black beans, drained
  • OR 1 (15 ounce) bag black beans, soaked overnight
  • 3/4 cup frozen sweet corn, thawed
  • 3 green onions, chopped
  • 1/2 cup chopped green bell pepper
  • 2 or 3 tomatoes, diced
  • 1/3 cup cilantro, chopped
  • 1 ripe avocado, chopped
  • 10 red, yellow, or orange peppers w/seeds and tops removed
  • 1 tablespoon olive oil
  • 1 tablespoon white wine vinegar
  • 1/2 lime, juiced
  • 1/2 teaspoon Dijon mustard
  • Salt and pepper to taste

Directions:

If you are working with dry beans, soak only the black beans overnight. In a 5-quart saucepan, bring 10 cups water to a boil. Add 1 bag of black beans and return to a boil; let boil 2-3 minutes. Cover tightly and set aside at room temperature for an hour. Drain and rinse beans. Repeat this with the black eyed peas before preparing the rest of the recipe.

Combine black eyed peas, beans, corn, green onion, bell pepper, tomatoes, and cilantro in a medium bowl.

Prepare dressing: In a small bowl whisk together the olive oil, vinegar, lime juice, Dijon mustard, and salt and pepper.

Pour dressing over bean mixture. Cover and refrigerate until ready to serve.

Just before serving, add avocado and gently stir to combine. Scoop into peppers and serve.

Yield:

10 servings

Source:

Lyra Lemieux is a volunteer at Dana Farber who is in the Health Science major at University of Massachusetts Boston. She has always had a passion for health and exercise; working in nutrition is the perfect path for her. Lyra is studying to become a registered dietician.


 
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  • Nutrition Tip

    Beans are a great way to add fiber and plant-based protein to your diet.

    Preparing dried beans is a great way to save some money in your grocery budget. Canned beans cost about 70 cents while dried beans cost around 20 cents per cup. You can find dried beans at your local grocery store and can often find them in bulk bins as well. Buying in bulk saves you money because it allows you to only buy the amount you need and pay by the pound.

    When cooking dried beans, place them in a pot and cover with water. Soak these beans overnight. After soaking, rinse the beans and then simply follow your recipe. Keep in mind that the beans will expand as they soak and 1 cup dry beans will yield about 2.5 cups after soaking.


    Cowboy Caviar nutrition facts
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