Cowboy Caviar Kid Approved!

Kid Approved | Quick & Easy | Side Dishes | Snacks | Low Sodium | No Added Sugars | High in Fiber | Vegan | Vegetarian | WIC Friendly

One part dip. One part side salad. This healthy snack couldn’t be easier.

Cowboy Caviar
8
Servings
1 hour, 10 minutes
Total Time
$0.45
Cost per serving
Serving size:1/2 cup
Prep time:10 minutes
Cook time:Doesn't apply, but chill time is 1 hour
Total time:1 hour, 10 minutes
Equipment:

Cutting board

Can opener

Strainer

Measuring cups

Measuring spoons

Large bowl

Small bowl

Utensils:

Knife

Whisk or fork

Mixing spoon

Ingredients

1 15-ounce can no salt added corn, rinsed and drained

1 15-ounce can no salt added black beans, rinsed and drained

1 15-ounce can no salt added kidney beans, rinsed and drained

1 15-ounce can no salt added diced tomatoes, drained

1 small white onion, diced

⅓ cup olive or vegetable oil

4 tablespoons lime juice (about 2 limes)

¼ teaspoon pepper

¼ teaspoon salt

1 teaspoon cumin (optional)

1 jalapeño, minced (optional)

¾ cup chopped cilantro (optional)

1 to 2 avocados, sliced (optional)

Instructions

1. Before you begin, wash your hands, surfaces, utensils, tops of cans, and vegetables.

2. In a large bowl, combine the corn, black beans, kidney beans, tomato, and onion.

3. In a small bowl combine the oil, lime juice, salt, pepper and cumin, if using. Whisk the dressing ingredients together until well combined.

4. Pour the dressing into the large bowl over the veggies. Add the cilantro and jalapeno (if using) and stir to combine. Taste and adjust the seasoning, if needed.

5. Cover and chill for at least 1 hour, or overnight to blend flavors.

6. Serve chilled or at room temperature, with sliced avocado, if using.

Ingredients

What goes in Cowboy Caviar?

Black Beans
Black Beans
White Onion
White Onion
Canned Corn
Canned Corn
Diced Tomatoes
Diced Tomatoes
Canned Kidney Beans
Canned Kidney Beans

Nutritional Information
(Per Serving)

CALORIES
210
TOTAL FAT
10g
SODIUM
80mg
TOTAL CARBS
25mg
PROTEIN
7g
See complete nutrition facts >>
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