May Recipe of the Month
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
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
University of Wisconsin-Stevens Point
Cowboy Caviar - May Recipe of the Month 2018
- 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
Whisk oil, vinegar, lemon juice, and mustard in a small bowl.
Stir beans, corn, onion, bell pepper, and tomatoes in a medium bowl.
Pour dressing over bean mixture. Cover. Refrigerate until ready to serve.
Add avocado just before serving. Gently stir to combine.
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.