Name: Cowboy Caviar
Prep time: 15 min
Cook time: 15 min
Yield: 6 servings
Ingredients: black beans; black eyed peas; red bell peppers; roma tomatoes; jalapeno peppers; red onions; cilantro (fresh); olive oil; limes (fresh/whole); balsamic vinegar; chili powder; cumin; salt; granulated sugar

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Cowboy Caviar

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30 minutes

Adjust servings

Yields 5 cups

dairy-free

gluten-free

kid friendly

has meat

has pasta

has seafood

mediterranean

vegan

vegetarian

pescatarian

paleo

(?)

Not paleo due to:

black bean
granulated sugar

This recipe has no customizations.

Bon Appétit

This recipe fits right into a balanced diet.

Nutrition Rating Details

Here are the percentages used to determine the nutritional rating for this recipe:

• Calcium: 0.4% of RDA
• Calories: 8.9% of RDA
• Carbs: 9.3% of RDA
• Fat (total lipid): 8.6% of RDA
• Fiber: 29.0% of RDA
• Fructose: 2.2% of RDA
• Protein: 8.6% of RDA
• Sodium: 22.7% of RDA
• Sugar: 11.6% of RDA

• Vitamin A (IU): 25.0% of RDA
• Vitamin B6: 7.5% of RDA
• Vitamin C: 29.9% of RDA
• Iron: 0.5% of RDA
• Magnesium: 17.7% of RDA
• Manganese: 29.0% of RDA
• Niacin: 8.4% of RDA
• Potassium: 12.4% of RDA
• Zinc: 8.5% of RDA

If all nutritional components are less than 50% of RDA (and all vitamins and minerals are less than 400% of RDA) the recipe gets a “Bon Appétit” rating.

MACROS

Carbohydrate

25.5

Calories

178

Fiber

8.11

Iron

0.100

Protein

9.65

Sodium

306

Sugars

3.64

Fat (total lipid)

5.26

INGREDIENTS

Amount

Measure

Adjust

Ingredient

can

black bean

15 oz, drained and rinsed.

can

black eyed peas

15 oz, drained and rinsed.

whole

red bell pepper

any color will work, finely diced (roughly same size as beans).

whole

roma tomatoes

finely diced (roughly same size as beans).

whole

jalapeno pepper

seeded (if less spice is desired. keep seeds if more spice is desired) - finely diced (roughly same size as beans).

1/4

whole

red onions

finely diced (roughly same size as beans).

1/4

bunches

cilantro (fresh)

roughly chopped.

tbsp

olive oil

whole

lime (fresh/whole)

for juicing - roughly 2 tbsp.

1/2

tbsp

balsamic vinegar

1/2

tsp

chili powder

tsp

cumin

1/2

tsp

salt

1/2

tsp

granulated sugar

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PREPARATION

Rinse and drain both cans of beans in a colander. Let the excess water drain as you prepare the vegetables.

Finely dice the bell pepper, tomatoes, jalapeño, and red onion. Try to dice the vegetables into pieces that are roughly the same size as the beans. For a less spicy salad, scrape the seeds out of the jalapeño before dicing.

Roughly chop the cilantro. Place the drained beans, bell pepper, tomatoes, jalapeño, onion, and cilantro in a large bowl.

In a small bowl, whisk together the olive oil, 2 Tbsp of juice from the lime, balsamic vinegar, chili powder, cumin, salt, and sugar. Pour the dressing over the salad, then stir until everything is well coated. Serve immediately, or refrigerate until ready to eat.

COMPLETE NUTRITION

This recipe has the following nutrient totals:

Calories 178

Protein 9.65 g

Carbohydrates 25.5 g

Iron 0.10 mg

Fiber 8.11 g

Calcium 3.62 mg

(plus many more nutrients)

Sample Recipe Chart:

The sample chart shows the nutritional data that is typically shown for any given recipe. The chart shows both nutrition totals as well as per-ingredient nutrition.