Cowboy Caviar bean salad, the perfect side dish this Fourth of July

As the summer temperatures rise, there's nothing quite as satisfying as a refreshing salad to keep you cool and energized. Enter the Cowboy Caviar—a delightful bean salad featuring a blend of sweet and savory flavors that promises to be the star of your next meal. This dish is a feast for the eyes and a powerhouse of vitamins, minerals, protein, and fiber, perfect for those looking to enjoy healthier, plant-forward dishes.

Every bite is a delightful mix of textures and flavors. The combination of black beans, navy beans, and sweet corn provides a solid foundation of plant-based protein and fiber, essential for maintaining a healthy digestive system and keeping you full and satisfied.

Colorful bell peppers and red onions add a crunch and a wealth of vitamins A and C, crucial for your immune system and skin health. At their best in the summer, tomatoes supply antioxidants, and chopped cilantro or fresh mint brings a burst of freshness.

Finally, the standout ingredient in this recipe is the creamy avocado, which adds heart-healthy fats and a luxurious texture to the salad, delighting every bite.

This burst of fresh vegetables and legumes flavors is coated in a zesty, homemade dressing. A simple mix of olive oil, lemon juice, honey, and spices ties everything together with its perfect balance of tangy and sweet notes. Lemon is another fruit rich in antioxidants, like Vitamin C, which can boost your immune system.

Whether you're looking to impress guests at your next summer gathering or simply want a quick and healthy meal or a side dish, this salad tastes great and supports your overall well-being. The best part? It can be whipped up quickly, making it ideal for those busy summer days when you crave something nutritious and delicious. So, dive into this delightful medley of flavors and enjoy the health benefits with every bite.

Enjoy your healthy, flavorful summer!

Cowboy Caviar

Ingredients:

Dressing:

⅓ cup olive oil

¼ cup lemon juice

1 tablespoon honey

½ teaspoon chili flakes (optional)

1 teaspoon dried cumin

a pinch of salt

a pinch of pepper

Cowboy caviar:

2 cups or 1 15 oz can cook black beans, drained and rinsed

2 cups navy or pinto beans, or 1 15 oz can, drained and rinsed

2 cups cooked or frozen corn kernels or 1 15 oz can, drained and rinsed

3 cups diced tomato without seeds

2 cups of chopped red onion

½ cup chopped cilantro or fresh mint

1 cup diced green bell pepper

1 cup diced red bell pepper

1 cup of avocado cut into cubes

Preparation:

Dressing:

1. In a bowl, add all the ingredients and whisk until emulsified with the help of a manual balloon whisk or fork.

Cowboy caviar:

1. In a large bowl, add all the ingredients except the avocado.
2. Mix everything generously. Then, bathe the mixture with the dressing. Stir. Add the avocado and carefully mix it with the rest of the ingredients.

All set to enjoy!

This recipe makes 12 one-cup servings each.

Total preparation time: 20 minutes.

Servings: 12

Amount per serving

Calories               219

% Daily Value*

Total Fat                            6.7 g      9%

Saturated Fat                   1 g          5%

Cholesterol                       0 mg     0%

Sodium                              56 mg   2%

Total Carbohydrate        35.4 g   13%

Dietary Fiber                     8.1 g      29%

Total Sugars                     12.3 g    

Protein                               8.7 g     

Vitamin D                          0 mcg     0%

Calcium                            125 mg    10%

Iron                                    9mg        50%

Potassium                          868 mg   18%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Interested in learning more about Montefiore Einstein’s commitment to creating a healthy community?

Visit https://www.montefiore.org/