Cowboy Caviar With Italian Dressing

Ingredients

• 1/4 cup Extra Virgin Olive Oil (for dressing, use a good quality oil)
• 2 tablespoons Fresh Lime Juice (about 1 lime, freshly squeezed)
• 1 tablespoon Red Wine Vinegar (adds acidity to the dressing)
• 1 clove Garlic (minced or pressed)
• 1/4 teaspoon Crushed Red Pepper Flakes (adjust for heat)
• 1/2 teaspoon Dried Basil (adds herbal note)
• 1 teaspoon Maple Syrup (balances acidity)
• to taste Sea Salt (season the dressing)
• to taste Freshly Ground Black Pepper (season the dressing)
• 1 can (15 oz) Black Beans (drained and rinsed)
• 1 can (15 oz) Corn Kernels (drained)
• 1 Bell Pepper (any color, seeded and diced)
• 1 Jalapeño Pepper (seeded if less heat, finely diced)
• 1 cup Cherry Tomatoes (halved or quartered)
• 1/2 Red Onion (small, finely diced)
• 1 bunch Fresh Cilantro (roughly chopped)
• 1 Avocado (ripe, diced just before serving)

Instructions

1. Make the Italian‑style dressing

   Add olive oil, lime juice, red wine vinegar, minced garlic, crushed red pepper, dried basil, maple syrup, sea salt and black pepper to a small jar. Secure the lid and shake vigorously until the mixture emulsifies.

   Time: PT5M

2. Rinse and drain black beans

   Open the can of black beans, pour into a colander and rinse under cold running water. Let drain well.

   Time: PT2M

3. Drain corn

   Open the can of corn and pour the kernels into a colander to drain any liquid.

   Time: PT1M

4. Dice bell pepper

   Cut the bell pepper in half, remove seeds and white membrane, then dice into small bite‑size pieces.

   Time: PT3M

5. Dice jalapeño

   Slice the jalapeño lengthwise, remove seeds for less heat if desired, and finely dice.

   Time: PT2M

6. Prep cherry tomatoes

   Halve (or quarter) the cherry tomatoes.

   Time: PT2M

7. Dice red onion

   Finely dice the red onion.

   Time: PT2M

8. Chop cilantro

   Roughly chop a large bunch of fresh cilantro.

   Time: PT2M

9. Dice avocado

   Cut the avocado in half, remove the pit, scoop out the flesh and dice into cubes.

   Time: PT2M

10. Combine beans, corn, and veggies

    In the salad bowl, add the rinsed black beans, drained corn, diced bell pepper, jalapeño, cherry tomatoes, red onion, cilantro, and avocado.

    Time: PT2M

11. Dress the salad

    Pour the prepared Italian dressing over the salad and fold gently until everything is lightly coated.

    Time: PT2M

Nutrition Facts

Calories

345

Protein

7g

Carbohydrates

35g

Fat

19g

Fiber

6g