Heart-Healthy Cowboy Caviar

Brighten up your snacking or mealtime with Heart-Healthy Cowboy Caviar, a vibrant and nutrient-packed appetizer or side dish bursting with flavor and wholesome goodness. This no-cook recipe combines hearty black beans and black-eyed peas with crisp bell peppers, sweet corn, juicy cherry tomatoes, creamy avocado, and a touch of zesty jalapeño (optional) for a satisfying crunch and kick. Tossed in a zesty lime-cumin dressing, this crowd-pleaser is low in sodium and full of heart-friendly ingredients like olive oil and fresh cilantro. Ready in just 20 minutes, it’s perfect for dipping with whole-grain tortilla chips or as a versatile topping for salads and grilled proteins. Whether you’re hosting a gathering or looking for a quick, healthy meal addition, this cowboy caviar is sure to win hearts and taste buds alike!

Nutriscore Rating: 88/100

Prep Time:20 mins

Cook Time:0 mins

Total Time:20 mins

Servings: 8

Ingredients

• 1 can (15 oz, low-sodium) Black beans
• 1 can (15 oz, low-sodium) Black-eyed peas
• 1 cup (fresh or thawed if using frozen) Corn kernels
• 1 cup (quartered) Cherry tomatoes
• 1 large (diced, red or yellow) Bell pepper
• 1 large (diced) Avocado
• 0.5 cup (finely chopped) Red onion
• 0.5 cup (chopped) Cilantro
• 0.25 cup (freshly squeezed) Lime juice
• 2 tablespoons Olive oil
• 1 teaspoon Ground cumin
• 0.5 teaspoon Garlic powder
• 0.25 teaspoon Salt
• 0.25 teaspoon Ground black pepper
• 1 small (seeded and finely chopped, optional) Jalapeño

Directions

Step 1

Begin by draining and rinsing the black beans and black-eyed peas in a colander. This will help to reduce any excess sodium from the packaging.

Step 2

In a large mixing bowl, combine the black beans, black-eyed peas, and corn kernels.

Step 3

Add the quartered cherry tomatoes, diced bell pepper, diced avocado, finely chopped red onion, chopped cilantro, and optional jalapeño to the bowl.

Step 4

In a separate small bowl, whisk together the lime juice, olive oil, ground cumin, garlic powder, salt, and ground black pepper to create a dressing.

Step 5

Pour the dressing over the mixture in the large bowl and toss everything gently but thoroughly to ensure the ingredients are well-coated with the dressing.

Step 6

Adjust the seasoning to taste, adding more salt, pepper, or lime juice if needed.

Step 7

Allow the cowboy caviar to sit for at least 10 minutes before serving to let the flavors meld. It can also be refrigerated if preparing ahead.

Step 8

Serve as a dip with whole-grain tortilla chips or as a topping for salads or grilled chicken for a complete heart-healthy meal.

Nutrition Facts

Serving size	(1729.4g)

Amount per serving	% Daily Value*
Calories	1694.4

Total Fat 66.5g	0%
Saturated Fat 9.6g	0%
Polyunsaturated Fat 6.4g
Cholesterol 0mg	0%
Sodium 1974.2mg	0%
Total Carbohydrate 228.1g	0%
Dietary Fiber 74.6g	0%
Total Sugars 42.2g
Protein 69.9g	0%

Vitamin D 0IU	0%
Calcium 433.5mg	0%
Iron 21.9mg	0%
Potassium 4108.6mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 33.4%

Protein: 15.6%

Carbs: 51.0%