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Cowboy Caviar Dip

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by: Girl Who Ate Everything
Updated Sep 6, 2017
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With black-eyed peas, corn, black beans, onion, tomato and avocado, this fresh + filling dip might just be the best cowboy caviar out there.

More About This Recipe

  • Cowboy caviar dip is the hit of any party you bring it to. Do you even need the chips? It’s so good, you could pretty much eat it with a spoon. Better yet, put it over rice, add some grilled chicken, and you’ve got yourself a lunch that’s easy to pack. It would also be great salsa to serve with meat, fish or tacos. Basically, if you can dream it, you can eat it. Cowboy caviar is the best and we want to put it on everything.

Cowboy Caviar Dip

  • Prep Time 10 min
  • Total 60 min
  • Servings 10
  • Ingredients 10
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Ingredients

  • 1 can (15 oz) Progresso™ black beans, drained and rinsed
  • 1 can (14.5 oz) black-eyed peas, drained and rinsed
  • 1 can (7 oz) white shoepeg corn, drained and rinsed
  • 4 Roma tomatoes, seeds removed and diced
  • 3 ripe but firm avocados, diced
  • 4 green onions, sliced thin (or half of a purple onion, diced)
  • 1/2 cup zesty Italian dressing
  • 1/2 bunch cilantro, chopped finely
  • Juice of 1-2 limes
  • Ground pepper and salt to taste

Instructions

  • Step 
    1
    Drain and rinse the black eyed peas, black beans, and corn. Add to a large bowl.
  • Step 
    2
    Dice the tomatoes, making sure the seeds and insides are removed. You want to do this to make sure that there isn't too much liquid in the dip. Add the diced tomatoes and cilantro to the bowl.
  • Step 
    3
    Slice the green onions finely and add to the bowl.
  • Step 
    4
    Dice the avocado and squeeze a little of the lime juice over the avocados so they don't brown as quickly. Squeeze the rest of the lime juice into the bowl.
  • Step 
    5
    Add the Italian dressing and stir to coat all the ingredients. Add salt and pepper to taste.
  • Step 
    6
    Chill in the refrigerator until cold and flavors have marinated together. This is best served the same day as prepared. Serve with tortilla chips.

Nutrition

190 Calories
9g Total Fat
6g Protein
22g Total Carbohydrate
2g Sugars

Nutrition Facts

Serving Size: 1 Serving
Calories
190
Calories from Fat
80
Total Fat
9g
14%
Saturated Fat
1 1/2g
7%
Trans Fat
0g
Cholesterol
0mg
0%
Sodium
340mg
14%
Potassium
490mg
14%
Total Carbohydrate
22g
7%
Dietary Fiber
8g
31%
Sugars
2g
Protein
6g
% Daily Value*:
Vitamin A
6%
6%
Vitamin C
15%
15%
Calcium
4%
4%
Iron
10%
10%
Exchanges:
1 Starch; 0 Fruit; 1/2 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 1/2 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1 1/2 Fat;
Carbohydrate Choice
1 1/2
*Percent Daily Values are based on a 2,000 calorie diet.
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