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Cowboy Caviar
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30 minutes
6
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
g
Calories
178
 
Fiber
8.11
g
Iron
0.100
mg
Protein
9.65
g
Sodium
306
mg
Sugars
3.64
g
Fat (total lipid)
5.26
g
 
INGREDIENTS
Amount
Measure
Adjust
Ingredient
 
1
can
+
-
 
15 oz, drained and rinsed.
 
1
can
+
-
 
15 oz, drained and rinsed.
 
1
whole
+
-
 
any color will work, finely diced (roughly same size as beans).
 
2
whole
+
-
 
finely diced (roughly same size as beans).
 
1
whole
+
-
 
seeded (if less spice is desired. keep seeds if more spice is desired) - finely diced (roughly same size as beans).
 
1/4
whole
+
-
 
finely diced (roughly same size as beans).
 
1/4
bunches
+
-
 
roughly chopped.
 
2
tbsp
+
-
 
 
1
whole
+
-
 
for juicing - roughly 2 tbsp.
 
1/2
tbsp
+
-
 
 
1/2
tsp
+
-
 
 
1
tsp
+
-
 
 
1/2
tsp
+
-
 
 
1/2
tsp
+
-
 
 
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PREPARATION
1.
Rinse and drain both cans of beans in a colander. Let the excess water drain as you prepare the vegetables.
2.
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.
3.
Roughly chop the cilantro. Place the drained beans, bell pepper, tomatoes, jalapeño, onion, and cilantro in a large bowl.
4.
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.
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