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Cowboy Caviar (Bean Salsa)

Image of Cowboy Caviar Bean Salsa Recipe in a bowl
Makes: 16 Servings
Preparation Time: 10 minutes

This salsa is a party favorite. Using pantry items liked canned beans, corn, and tomatoes, this recipe comes together quickly and can serve a crowd.

Ingredients

  • 1 can (15.5 ounces) low-sodium kidney beans
  • 1 can (15 ounces) low-sodium black beans, drained
  • 1 can (15 ounces) low-sodium corn, drained
  • 1 can (14.5 ounces) low-sodium crushed tomatoes
  • 1 can (4 ounces) chopped green chilies
  • 1/4 cup finely chopped onion
  • 1 tablespoon oil
  • limes, juiced (3 limes, optional)
  • salt (to taste, optional)
  • black pepper (to taste, optional)
  • hot sauce (to taste, optional)

Directions

  1. Wash hands with soap and water.
  2. Mix kidney beans, black beans, corn, tomatoes, chilies, and onion in a large bowl.
  3. Add oil and lime juice (if using), toss gently to combine. Taste. Add small amount of salt and pepper if desired.
  4. Serve by itself, with raw vegetables and/or corn chips.

Notes

Be creative! Add any kind of beans you have. Make it spicier by adding hot sauce.

Learn more about:

Source:

Eating Smart, Being Active
Colorado State University and University of California at Davis

Nutrition Information

Serving Size: 1/2 cup
Nutrients Amount
Total Calories 79
Total Fat 1 g
Saturated Fat 0 g
Cholesterol 0 mg
Sodium 103 mg
Carbohydrates 14 g
Dietary Fiber 4 g
Total Sugars 3 g
Added Sugars included 0 g
Protein 4 g
Vitamin D 0 mcg
Calcium 30 mg
Iron 1 mg
Potassium 254 mg

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

Nutrients Amount
Total Calories 79
Total Fat 1 g
Saturated Fat 0 g
Monounsaturated Fat 0 g
Polyunsaturated Fat 1 g
Linoleic Acid 0 g
α-Linolenic Acid 0.1 g
Omega 3 - EPA 0 g
Omega 3 - DHA 0 g
Cholesterol 0 mg
Carbohydrates 14 g
Dietary Fiber 4 g
Total Sugars 3 g
Added Sugars included 0 g
Protein 4 g
Minerals
Calcium 30 mg
Potassium 254 mg
Sodium 103 mg
Copper 0 mg
Iron 1 mg
Magnesium 25 mg
Phosphorus 77 mg
Selenium 1 mg
Zinc 0 mg
Vitamins
Vitamin A 7 mcg
Vitamin B6 0.1 mg
Vitamin B12 0.0 mcg
Vitamin C 7 mg
Vitamin D 0 mcg
Vitamin E 0 mg
Vitamin K 3 mcg
Folate 40 mcg
Thiamin 0.2 mg
Riboflavin 0.1 mg
Niacin 1 mg
Choline 21 mg

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

MyPlate Food Groups

Vegetables 3/4 cups

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