Cowboy Caviar (Bean Salsa)
This salsa is a party favorite. Using pantry items liked canned beans, corn, and tomatoes, this recipe comes together quickly and can serve a crowd.
- Yield
- 16 Servings
- Serving size
- 1/2 cup
- Rating
- 3.50 of 5 (40 ratings)
Food groups
- Vegetables: 3/4 cups
Ingredients
- 1 can (15.5 ounces) low-sodium kidney beans
- 1 can (15 ounces) low-sodium black beans, drained
- 1 can (15 ounces) low-sodium corn, drained
- 1 can (14.5 ounces) low-sodium crushed tomatoes
- 1 can (4 ounces) chopped green chilies
- 1/4 cup finely chopped onion
- 1 tablespoon oil
- limes, juiced (3 limes, optional)
- salt (to taste, optional)
- black pepper (to taste, optional)
- hot sauce (to taste, optional)
Directions
- Wash hands with soap and water.
- Mix kidney beans, black beans, corn, tomatoes, chilies, and onion in a large bowl.
- Add oil and lime juice (if using), toss gently to combine.
- Taste.
- Add small amount of salt and pepper if desired.
- Serve by itself, with raw vegetables and/or corn chips.
Nutrition per serving
| Nutrient | Amount |
|---|---|
| Total Calories | 78.69 |
| Total Fat | 1.36 g |
| Saturated Fat | 0.21 g |
| Monounsaturated Fat | 0 g |
| Polyunsaturated Fat | 1 g |
| Linoleic Acid | 0 g |
| α-Linolenic Acid | 0.1 g |
| Omega 3 - EPA | 0 g |
| Omega 3 - DHA | 0 g |
| Cholesterol | 0 mg |
| Carbohydrates | 13.93 g |
| Dietary Fiber | 4.43 g |
| Total Sugars | 2.57 g |
| Added Sugars included | 0 g |
| Protein | 3.88 g |
| Calcium | 30 mg |
| Potassium | 254 mg |
| Sodium | 103.06 mg |
| Copper | 0 mg |
| Iron | 1 mg |
| Magnesium | 25 mg |
| Phosphorus | 77 mg |
| Selenium | 1 mg |
| Zinc | 0 mg |
| Vitamin A | 7 mcg |
| Vitamin B6 | 0.1 mg |
| Vitamin B12 | 0 mcg |
| Vitamin C | 7 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 0 mg |
| Vitamin K | 3 mcg |
| Folate | 40 mcg |
| Thiamin | 0.2 mg |
| Riboflavin | 0.1 mg |
| Niacin | 1 mg |
| Choline | 21 mg |
Notes
Be creative! Add any kind of beans you have. Make it spicier by adding hot sauce.
Recipes you may also like
- Tuna Salad with Grapes
- Baked Fish with Tomatoes, Peppers, and Onions
- Chunky Garbanzo Bean Dip
- Farmers Market Salsa
- Quick and Easy Bean Dip
- Dilled Fish Fillets
- Baked Fish with Creole Sauce
- Zesty Lemon Fish
Source
Recipe by: Eating Smart, Being Active — Colorado State University and University of California at Davis
Published by: the U.S. Department of Agriculture (Center for Nutrition Policy and Promotion / SNAP-Ed) on MyPlate Kitchen at https://www.myplate.gov/recipes/cowboy-caviar-bean-salsa. Federal works are public domain in the United States.