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Cowboy Caviar (Bean Salsa)

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.

  • 10 minutes
  • 16 Servings
  • $3.00 - $5.99

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
  • salt
  • black pepper
  • hot sauce

Steps

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.

Ingredients

Serving Size: 1/2 cup

NutrientsAmount
Total Calories78
Total Fat1 g
Saturated Fat0 g
Monounsaturated Fat0 g
Polyunsaturated Fat1 g
Linoleic Acid0 g
α-Linolenic Acid0.1 g
Omega 3 - EPA0 mg
Omega 3 - DHA0 mg
Cholesterol0 mg
Carbohydrates14 g
Dietary Fiber4 g
Total Sugars2 g
Added Sugars included0 g
Protein4 g
Minerals
Calcium29 mg
Potassium252 mg
Sodium100 mg
Copper128 mcg
Iron1 mg
Magnesium26 mg
Phosphorus78 mg
Selenium1 mcg
Zinc0 mg
Vitamins
Vitamin A4 mcg RAE
Vitamin B60.1 mg
Vitamin B120 mg
Vitamin C7 mg
Vitamin D0 mcg
Vitamin E1 mg
Vitamin K4 mcg
Folate34 mcg DFE
Thiamin0.1 mg
Riboflavin0.1 mg
Niacin1 mg
Choline22 mg

Source:

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