Are you looking to add more fiber to your diet? Well look no further than pulses.
Pulses (beans, legumes, chickpeas, and dried peas) are nutritious and offer an excellent source of fiber to the diet. I make a bean dish about once a week and usually enjoy the leftovers too (another great summer picnic dish is my Street Corn Pasta Salad).
This “Cowboy Caviar” is an easy summer dish to pull together for small or large gatherings. It will keep in the refrigerator for a week, and can be used in different ways:
- You can serve it as an appetizer or snack with tortilla chips
- You can add a scoop to a burrito
- You can top a green salad with it
- You can add 1/2 cup of it to a pouch of tuna for lunch
- You can cook up the leftovers – adding the bean mixture to browned ground beef, chicken or turkey. Add a can of tomatoes and simmer for an hour, and you”ll have a delicious chili.
Make it Your Way
This recipe is versatile as well. Don’t have black beans? Use kidney or pinto beans. I had some leftover salsa, so I added it. You can add more chopped tomatoes. You can use green, yellow or red bell peppers. You can also add a variety of peppers.
Cowboy Caviar Salad
Ingredients
Vinaigrette dressing
- 2 tbsp vinegar red wine, balsamic, or rice wine vinegar works
- 1/3 cup olive, soybean, or canola oil
- 1 teaspoon honey
- pinch salt (to taste)
- ground black pepper, to taste
Bean mixture
- 1 15-oz can Black beans, drained
- 1 15-oz can Black-eyed peas, drained
- 1 15-oz can Corn, drained
- 3/4 cup red onion, finely diced
- 1 jalapeno, seeded, minced or 1 tablespoon jarred, minced
- 1 large bell pepper, diced
- 1/2 cup chopped tomatoes
- 1/2 cup salsa optional
- 1/4 cup Cilantro or parsley, chopped optional
Instructions
- Add the vinegar, oil, honey, and salt and pepper to an 8-ounce jar or a small bowl and whisk until well blended. Set aside.
- Add all salad ingredients, through tomatoes (or salsa if using) to a large bowl.
- Top the bean mixture the vinaigrette and mix well.
- Refrigerate for 8-10 hours or overnight.
- Serve with tortilla chips, or mini bell peppers. Refrigerate leftovers.
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