For the media

Cowboy caviar (recipe)

By The Health News Team | February 10, 2022
Bean and corn salsa

Whether you’re hosting a gathering or on the hook for a potluck appetizer, this veggie-rich salsa recipe is packed with protein and pairs perfectly with chips and guac.

Cowboy Caviar

Add a Southern spin by using black-eyed peas instead of black beans.

Cowboy caviar (recipe)

Prep time:
15 minutes
Total time:
3 hour
8 servings


  • 2 (15-ounce) cans reduced-sodium black beans, drained and rinsed

  • 2 green onions (green parts only), thinly sliced

  • 1 cup fresh or frozen corn (thawed)

  • 1 small yellow or red bell pepper (seeds removed and stems discarded), diced

  • 1 medium avocado, chopped

  • 1/2 cup fresh cilantro, chopped

  • 3 fresh jalapeño peppers (seeds removed and stems discarded), diced

  • 2 cups tomatoes, diced

  • 3 cloves fresh garlic, minced

  • 2 tablespoons extra virgin olive oil

  • 2 tablespoons lime juice

  • 1/2 teaspoon lime zest

  • 1 teaspoon ground cumin

  • 1/8 teaspoon salt

  • Ground black pepper, to taste



Step 1: Mix the Ingredients

In a medium bowl, combine the beans, green onions, corn, bell pepper, avocado, cilantro, jalapeños, tomatoes and garlic.


Step 2: Prepare and Add the Oil Blend

In a separate bowl, whisk together the olive oil, lime juice, lime zest and cumin. Pour over vegetable mixture. Add salt and pepper and toss together until vegetables are thoroughly coated. (For best taste, chill for 2 to 3 hours before serving.)


Step 3: Serve and Enjoy

Serve as a side dish or with whole-grain pita chips.

Nutrition facts per serving: Calories = 190; Fat = 7.5 grams; Sugar = 6 grams

Adapted from the American Heart Association.

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