Turn canned beans, corn, and tomatoes into a tasty dip. This really jazzes up tacos, eggs, chicken, and more.
Number of servings: 16
Serving size: 1/3 cup (1/16 of prepared recipe)
1 medium red bell pepper, chopped
1 small red onion, chopped
2 15-ounce cans black-eyed peas
1 15-ounce can corn kernels, no salt added
1 15-ounce can tomato sauce, no salt added
3 tablespoons canola oil
2 tablespoons vinegar
1 teaspoon cumin
1/2 teaspoon ground black pepper
Time needed: 15 minutes preparation
- Wash and dice red bell pepper after removing core and seeds.
- Peel, rinse, and dice onion.
- In a colander, drain and rinse black-eyed peas and corn.
- In a large bowl, add bell pepper, onion, black-eyed peas, corn, and the
remaining ingredients. Mix well.
|Total Fat:||3 g|
|Saturated Fat:||.2 g|
|Total Carbohydrate:||14 g|
|Dietary Fiber:||3 g|
|Total Sugar:||3 g|
Allergens: None noted
Tips and variations
Rinse canned beans to reduce the sodium content.
Use low sodium canned beans.
Put 1/2 cup over baked chicken and serve along with wild rice.
Serve with whole grain chips.
Serve on the side with scrambled eggs.
Roll-up with your favorite taco.
Can use black beans instead of black-eyed peas.
This was adapted from the United States Department of Agriculture's Cowboy caviar (Bean Salsa) (no date; What's Cooking? USDA Mixing Bowl).
Preparing dry beans and whole dry peas (PDF) — Save money and time by preparing your own dried beans and peas.
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Pico de gallo — Mix up your own batch of fresh salsa and you'll never buy store-bought again! The serving combinations are endless.
Bean and garlic dip (hummus) — Make yourself a homemade batch of hummus. It's a great way to get kids involved in the kitchen.