Packing in 10 plants towards your 30 plants per week gut health goal, this Cowboy Caviar salad-dip hybrid is a vibrant, delicious dish that takes just minutes to make.
Perfect for a gathering with friends, this colourful dish ensures you get plenty of fibre, polyphenols, and plant diversity.
Serves: 6
Cooking Time: 15 minutes
Plant Count: 10
Diet: Vegan, Gluten-Free
Fibre: 10g per serving
Ingredients
1 x 400g tin black beans, drained (1½ cups cooked)
1 x 400g tin black-eyed peas, drained (1½ cups cooked)
150g cherry tomatoes, chopped (1 cup)
1 x 340g tin of sweetcorn, drained (1½ cups corn kernels)
1 red bell pepper, finely chopped
½ red onion, diced
2 medium jalapeños, finely chopped
Juice of 1 lime
1 large avocado, diced
1 handful chopped coriander (¼ cup chopped fresh cilantro)
2 tablespoons red wine vinegar
3 tablespoons extra-virgin olive oil
1/2 tsp salt
Method
In a large bowl, combine the olive oil, lime juice, red wine vinegar, and salt to make the dressing.
Drain the black beans, black-eyed peas, and sweetcorn, then add them to the dressing in the bowl.
Finely chop the cherry tomatoes, red bell pepper, red onion, avocado, jalapeños, and coriander. Add them to the bowl with the beans and dressing.
Stir everything together until well combined. Check the seasoning and adjust to taste if needed.
Enjoy as a dip with your favourite tortilla chips, or serve as a vibrant salad.
Tips and Techniques
Balancing flavours: If you prefer a tangier flavour, add a bit more lime juice or vinegar.
Spice level: Adjust the number of jalapeños based on your heat preference. If you like it extra spicy, you can leave in the seeds or add a pinch of cayenne pepper.
Plant variety: This recipe already packs in 10 different plants, but you can always add more. Consider mixing in diced cucumber, radish, or even some chopped fresh spinach for added variety and nutrients.
Storage: Cowboy Caviar can be stored in an airtight container in the fridge for up to 3 days.
FAQs
Can I use different beans?
Absolutely! You can substitute the black beans and black-eyed peas with any other beans you prefer.
How do I keep the avocado from turning brown?
If you're not serving the Cowboy Caviar immediately, toss the diced avocado in lime juice to slow down browning, or add the avocado just before serving.
What if I don’t have red wine vinegar?
You can substitute red wine vinegar with apple cider vinegar or white wine vinegar for a slightly different flavour profile.
Can this be made ahead of time?
Yes! Cowboy Caviar is perfect for meal prep. Just add the avocado right before serving to keep it fresh.
Is this dish suitable for meal prep?
Definitely! Store it in individual containers for easy grab-and-go meals. It’s perfect for lunch or as a healthy snack with some tortilla chips.
