Cowboy Caviar! A Family Favourite Recipe!


This is a hearty and healthy make ahead dip. Great for entertaining friends and family! Inexpensive and filled with superb nutrients. Perfect for students or anyone on a budget. I recommend choosing organic ingredients as much as possible. All of these organic ingredients are readily available at grocery stores.


Ingredients:

1/2 clove grated garlic

1 large (15 oz) can back-eyed beans(peas) -rinsed and drain well

225 grams roma or plum tomatoes diced 1/4 inch pieces

1/2 cup chopped green onions

1 yellow pepper, finely chopped

1 jalapeno, finely chopped

1 cup canned corn -rinsed and drained well- (can be substituted with frozen or fresh corn)

1 avocado, diced into 1/2 inch pieces

1 cup diced frozen or fresh mango (optional)-be sure to dice frozen mango first and let it thaw

1/2 cups chopped cilantro 

3 fl oz lime juice

1 tbsp extra virgin olive oil

kosher salt and pepper to taste


Direction:

Place first 7 ingredients in a bowl

Whisk together lime juice, garlic, salt and pepper to taste ( I use 1/2 tsp of each). Pour over the ingredients in the bowl.

Add avocado, mango and cilantro, gently toss. 

Refrigerate for 1 to 2 hours and serve with your favourite baked tortilla chips.

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