Cowboy Caviar Dip Recipe

Looking for an easy Cowboy Caviar Dip recipe? Learn how to make Cowboy Caviar Dip using healthy ingredients.


Submitted by mspaminreno

Makes 15 servings



A healthy and tasty dip with great "eye appeal". I will be serving baked pita chips with this. I used yellow and red bell peppers 1/2 each. Season with sea salt; fresh ground peppr and Tobasco Sauce to taste. And, each serving of 51 grams equals approx. 1.8 oz or 4 tablespoons (or 1/4 heaping cup). Pita chip nutrients are extra.

Recipe Ingredients for Cowboy Caviar Dip

15 oz white navy beans (drained and rinsed)
1 avocado (ripe)
1/8 cup chopped onion (red)
1/2 cup chopped bell pepper (1/4 cup yellow & 1/4 cup red )
1/8 oz minced fresh garlic (approx. 4 cloves)
1/8 cup olive oil
1 tablespoon sugar
1/8 cup white wine vinegar

Recipe Directions for Cowboy Caviar Dip

  1. Pour the beans into a large bowl

  2. Add the avocado

  3. Mash the beans and avocado with a fork

  4. Add the vinegar and stir to combine which helps to keep the avocado from turning brown

  5. Add the red onion and the yellow and red bell peppers

  6. Make a "dressing" in a separate bowl with the chopped garlic, the olive oil, and the sugar

  7. Season with the Tobasco sause, salt and fresh ground pepper to taste

  8. Combine the dressing with the bean mixture

  9. Pour into serving bowl and chill.

Categories

Appetizers, Salads, Side Dish, Snacks

Nutrition Facts
Serving Size 50.7g
Amount Per Serving
Calories
68
Calories from Fat
34
% Daily Value*
Total Fat
3.8g
6%
Saturated Fat
0.5g
2%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
5mg
0%
Potassium
145mg
4%
Total Carbohydrates
7.0g
2%
Dietary Fiber
2.6g
10%
Sugars
1.1g
Protein
2.0g
Vitamin A 2% Vitamin C 9%
Calcium 2% Iron 3%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
B
  Good points
  • No cholesterol
  • Very low in sodium
  • High in dietary fiber
  • High in vitamin C
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