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Extension > Family > Live Healthy, Live Well > Healthy Bodies > Eat Smart > The Recipe Box > Cowboy Caviar

The Recipe Box

black eyed peas in bowl

Cowboy Caviar

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)

Ingredients

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

Directions

Time needed: 15 minutes preparation

  1. Wash and dice red bell pepper after removing core and seeds.
  2. Peel, rinse, and dice onion.
  3. In a colander, drain and rinse black-eyed peas and corn.
  4. In a large bowl, add bell pepper, onion, black-eyed peas, corn, and the
    remaining ingredients. Mix well.

Nutritional Information

Calories 123
Total Fat: 3 g
Saturated Fat: .2 g
Cholesterol: 0 mg
Sodium: 209 mg
Total Carbohydrate: 14 g
Dietary Fiber: 3 g
Total Sugar: 3 g
Protein: 3 g

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.

Source

This was adapted from the United States Department of Agriculture's Cowboy Caviar (Bean Salsa) (no date; What's Cooking? USDA Mixing Bowl).

Related Resources

Preparing Dry Beans and Whole Dry Peas¬†(337 K PDF) — Save money and time by preparing your own dried beans and peas.

Black-Eyed Peas Salad — Combine black-eyed peas with other good-for-you foods in this tasty salad.¬†Dried beans and peas are a great source of protein.

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.

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