You may have heard of a salsa referred to as Cowboy Caviar. It’s a beautiful rainbow of diced onion, green pepper, jalapeno and serrano pepper, tomato, cilantro, along with cooked and drained corn and beans, the juice of one lime, a spash of red wine vinegar, and garlic salt to taste. Helen Corbitt first served this salsa on New Year’s Eve at the Houston Country Club (Wikipedia). It eventually became known as Texas Caviar before it’s current name of Cowboy Caviar. This fresh salsa can quickly become high calorie with the addition of sugar and oil, as suggested in many recipes. Especially if served with fried tortilla chips.
Processed oil, in general, is about 100 calories per tablespoon. Refined sugar adds no nutritional value, creates a spike in blood sugar, among other adverse reactions and is entirely unnecessary. A better option is to dice and add one avocado before serving rather than adding the oil as part of the dressing. Avocado is a satisfying fat and, when unprocessed, includes fiber. Avocado is also rich in magnesium, vitamin C, B6, and vitamin E. Granted, olive oil offers vitamin E and K, but the greens in this recipe also include vitamin K. So, choose the better fat source and eliminate the sugar altogether.
The juice of one lime along with the red wine vinegar is a delicious combination and dresses the Cowboy Caviar perfectly. It is enough. The fresh flavors of the ingredients are vibrant rather than dulled with a coating of oil.
- ¾ Cup Onion Diced
- 1 Pepper Green, Diced
- 1 Pepper Red, Diced
- 3 Medium Peppers Jalapeno or Serrano, Diced
- 1 Large Tomato Diced
- 1 Cup Cilantro Chopped
- 1 Cup Corn Cooked
- 15 oz. Beans Black or Drained Black Chili Beans
- ½ Lime Juiced
- Vinegar Red Wine, just a splash
- Garlic salt To Taste
- Mix all ingredients and refrigerate until chilled. This recipe creates about 6 cups. It is a very forgiving recipe. Add or reduce ingredients according to your taste.
The versatility of Cowboy Caviar inspires me to make large batches to keep in my refrigerator. Prepared without the oil and sugar makes this a perfect, nutrient dense, Whole Food Plant Based dish bursting with protein, vitamins, minerals, and fiber. Eat it as a salsa with corn tortillas crisped in the microwave (I use Mission Extra Thin), wrapped in a steamed corn tortilla, or served over a roasted sweet potato ramping up the nutritional profile exponentially with potassium and vitamin A along with additional fiber found naturally in whole food.
I have also created a satisfying pizza with a base of Cowboy Caviar and enhanced the pizza further by adding additional onion, jalapeño stuffed green olives, sliced pepperoncini and topped with slices of avocado.
Have a magnificent day!
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Disclaimer: This information is not to be used as medical advice. Always refer to your doctor with regard to diet and exercise. All Nutrition Values are estimates.