Texas Cowboy Caviar

A few days ago, I was reading Two Healthy Kitchens blog, they had posted a recipe for Rainbow Pepper Salsa. Not only did it look amazing, it reminded me of this appetizer I love to serve at parties.  It’s pretty hard to go to a party or potluck in Texas and not see this delicious dip. All with good reason, it is super easy to make, very nutritious, and is a delicious flavor combination…Texas Cowboy Caviar

Texas Cowboy Caviar

Texas Cowboy Caviar is loaded with greatness! Where should I begin…it has black beans, avocado, grape tomatoes, red onion, and corn. 

Black Beans

These guys are an excellent source of protein. Black beans have a high fiber content, and they are a great source of calcium, iron, folic acid, and potassium. Black beans contain at least eight different flavonoids, which are antioxidants.  Anthocyanins in black beans act as antioxidants and anti-inflammatory agents, helping to prevent chronic diseases, such as heart disease.  Black beans also contain small amounts of omega-3 alpha-linolenic acid (ALA) fats.


Famous as great sources of heart-healthy monounsaturated fats. They provide fiber, potassium, folate, and niacin. Avocados also contain vitamins A and C. 


Fruit or Vegetable? Either way, they are an excellent source of vitamin C and A. Tomatoes are great sources of  lycopene, a carotenoid that can help prevent some cancers.


Corn is a great source of fiber, folate, and potassium. Yellow corn contains lutein and zeaxanthin,carotenoids that helps keep your eyes healthy and can help prevent age related eye disease.


They may make you cry, but they are a great source of fiber and lignans that can help prevent heart disease and some cancers. Onions are also a fantastic source of the flavonoid quercetin. Quiercetin is a strong antioxidant that can protect against heart disease, stroke and certain cancers. 


Texas Cowboy Caviar


I suggest you use reduced sodium beans and rinse them throughly to help further reduce the amount of sodium in the beans.  

Texas Cowboy Caviar
  • 1 (15 oz) can reduced sodium black beans, drained and throughly rinsed
  • 1 cup frozen yellow corn, thawed
  • 1 cup grape tomatoes, diced
  • ½ cup red onion, diced
  • 1 large avocado,diced
  • 1 fresh lime, juiced
  • ½ tsp garlic salt
  1. In a large bowl combine beans, corn, tomatoes and onion.
  2. Add diced avocado and lime juice.
  3. Sprinkle with garlic salt and gently stir to combine.
  4. Serve with chips.



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Texas Cowboy Caviar

Texas Cowboy Caviar is delicious! It will knock your boots off with the taste of creamy avocado, beans, and the crunch of the red onion, corn, and sweet tomatoes. This is usually served as a dip, but I also like to use it on salads and for veggie tostadas. You really can’t go wrong anyway you decide to eat it. 😀


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