Recipe of the Month Cowboy Caviar – May 2018

May Recipe of the Month

Cowboy Caviar

Tamale Pie

I tried this recipe one afternoon and it only took about 10 minutes! The vegetables just needed to be chopped up and added together with all of the liquid ingredients.

I had bought all of my ingredients at once so it was fairly easy to get it all together. The only dishes I used were bowls for the chopped up veggies, a bowl to mix the ingredients, cutting board and knife, and one large bowl to mix. You can also just put everything straight into one bowl, too. I also used just regular tortilla corn chips, but you can use any kind of chip you’d like. You could use whole wheat, corn, or blue corn, etc. I decided to use black beans as my bean of choice and red peppers as my pepper. It was quick and easy and all of my roommates loved it! I really enjoyed the fresh flavor of the vegetables along with the small amount of spice you taste with the Dijon mustard.

I recommend this recipe for anyone who is looking for a salsa dish that is just a little different! Or, if you don’t really like the strong tomato taste that salsa has- this dish does not have that. It would be great for parties and get together and the recipe allows for a surplus of flexibility and substitutions.

Black beans- $0.50/can
Dijon mustard- $1.39/bottle
Tomatoes- $1.19/two
Avocado- $0.69/one
Red pepper- $0.99/one
Frozen corn- $1.39/1 lb. bag
Apple cider vinegar- $1.63/bottle
Olive oil- $4.64/16 fl. oz. bottle
Red onion- $0.15/one onion

Recipe from the 2018 Nutrition and Fitness Calendar Iowa State University Extension

Molly Hoffman,
Dietetics Major
University of Wisconsin-Stevens Point
Cowboy Caviar

Cowboy Caviar - May Recipe of the Month 2018

Servings: 10
  • 1 tablespoon oil canola, olive, or vegetable
  • 1 tablespoon cider vinegar
  • 1 tablespoon lemon juice
  • ½ teaspoon Dijon mustard
  • 1 can 15 ounces beans (drained and rinsed)
  • ¾ cup frozen corn thawed
  • ½ cup onion diced (1/2 medium onion)
  • ½ cup bell pepper diced (1/2 medium bell pepper)
  • 1 cup tomatoes chopped (1 medium tomato)
  • 1 avocado chopped
  1. Whisk oil, vinegar, lemon juice, and mustard in a small bowl.
  2. Stir beans, corn, onion, bell pepper, and tomatoes in a medium bowl.
  3. Pour dressing over bean mixture. Cover. Refrigerate until ready to serve.
  4. Add avocado just before serving. Gently stir to combine.
Recipe Notes

Serve with tortilla chips. Or serve as a filling for a tortilla or lettuce wrap. Change the flavors in this recipe by adding different seasonings like salt and pepper, garlic powder, cilantro, or chili powder.