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Cowboy Caviar

Cowboy Caviar
Cowboy Caviar
This healthy recipe comes from NDSU Extension Service.


1 avocado, diced

1/4 c. lemon juice

1 (15-ounce) can black beans, drained and rinsed

1/2 c. cilantro, fresh

1 (14-ounce) can corn, drained and rinsed

1/2 tsp. garlic powder

1 green bell pepper, diced and seeds removed

2 Tbsp. jalapeno, minced (optional)

1/2 medium onion, diced

5 Roma tomatoes, diced

1/2 c. Italian dressing


Rinse the avocado under cool, running water. Slice the avocado in half and remove the seed. Using a knife, cut the avocado in squares; try not to cut all the way through the peel. Use a spoon to remove the avocado from the peel. Place diced avocado in a mixing bowl and pour lemon juice over avocado. Add beans, corn, bell pepper, jalapeno (optional), onion, tomatoes, cilantro and garlic powder and mix. Finally, add Italian dressing and thoroughly mix all ingredients. Refrigerate overnight. Serve chilled and garnish with cilantro if desired.

Makes 14 servings. Each 1/2-cup serving has 90 calories, 4 grams (g) fat, 3 g protein, 11 g carbohydrate, 4 g fiber and 190 milligrams sodium.


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