'Cowboy caviar' recipe packs a flavorful, healthy punch
Sept. 30, 2020
By Rebekah Hall
U of A System Division of Agriculture
- Recipe is nutrient dense
- Can be served as a dip, topping or filling for wraps
LITTLE ROCK — Across the many picnics, potlucks and cookouts of football season, it can be difficult to find healthy recipes that still deliver on flavor and texture. For a delicious, nutrient-rich side dish that may become the star of the meal, go west with this recipe for “cowboy caviar.”
Leigh Ann Bullington, extension Family and Consumer Sciences educator for the University of Arkansas System Division of Agriculture, said this recipe is great for tailgating as it comes together quickly and can be transported easily.
1 tablespoon oil (canola, olive, or other vegetable)
1 tablespoon cider vinegar
1 tablespoon lemon juice
½ teaspoon Dijon mustard
1 (15 oz.) can beans (drained and rinsed)
¾ cup frozen corn, thawed
½ cup onion, diced (½ medium onion)
½ cup bell pepper, diced (½ medium bell pepper)
1 cup tomatoes, chopped (1 medium tomato)
1 avocado, chopped
- Whisk oil, vinegar, lemon juice, and mustard in a small bowl.
- Stir beans, corn, bell pepper, and tomatoes in a medium bowl.
- Pour dressing over bean mixture. Cover. Refrigerate until ready to serve.
- Add avocado just before serving. Gently stir to combine.
Tips: Serve with tortilla chips or serve as a filling for a tortilla or lettuce wrap. Change the flavors in this recipe by adding different seasonings like salt and pepper, garlic powder, cilantro, or chili powder.
Source: Healthy & Homemade, 2018 Nutrition and Fitness Calendar | Yield: 10 (½ cup) servings; 90 Calories per serving. Total fat 4g; Saturated fat 0g; Protein 3g; Total carbohydrate 12g; Dietary fiber 5g, Sodium 65mg.
For more recipes and information about food and nutrition, visit the Cooperative Extension Service’s Life Skills and Wellness website.
To learn about extension programs in Arkansas, contact your local Cooperative Extension Service agent or visit www.uaex.uada.edu. Follow us on Twitter and Instagram at @AR_Extension. To learn more about Division of Agriculture research, visit the Arkansas Agricultural Experiment Station website: https://aaes.uada.edu. Follow on Twitter at @ArkAgResearch. To learn more about the Division of Agriculture, visit https://uada.edu/. Follow us on Twitter at @AgInArk.
About the Division of Agriculture
The University of Arkansas System Division of Agriculture’s mission is to strengthen agriculture, communities, and families by connecting trusted research to the adoption of best practices. Through the Agricultural Experiment Station and the Cooperative Extension Service, the Division of Agriculture conducts research and extension work within the nation’s historic land grant education system.
The Division of Agriculture is one of 20 entities within the University of Arkansas System. It has offices in all 75 counties in Arkansas and faculty on five system campuses.
The University of Arkansas System Division of Agriculture offers all its Extension and Research programs to all eligible persons without regard to race, color, sex, gender identity, sexual orientation, national origin, religion, age, disability, marital or veteran status, genetic information, or any other legally protected status, and is an Affirmative Action/Equal Opportunity Employer.
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