Cowboy Caviar

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
6%
Cowboy Caviar
45 min.
10
209kcal

Suggestions

Ingredients

  • 10 oz avocado 
  • 15 oz blackeyed peas canned
  • 11 oz corn kernels canned
  • 0.7 cup cilantro leaves fresh chopped
  • clove garlic minced
  • 0.7 cup spring onion thinly sliced
  • 1.5 teaspoons hot sauce 
  • 0.1 teaspoon pepper 
  • tablespoons red wine vinegar 
  • 0.5 pound roma tomatoes coarsely chopped
  • 1.5 teaspoons salad oil 
  • 10 servings salt 
  • oz tortilla chips 

Equipment

  • bowl

Directions

  1. In a large bowl, mix vinegar, hot sauce, oil, garlic, and pepper. Peel, pit, and cut avocado into 1/2-inch cubes.
  2. Add to vinegar mixture and mix gently to coat.
  3. Drain and rinse peas and corn.
  4. Add peas, corn, onions, cilantro, and tomatoes to avocado; mix gently to coat.
  5. Add salt to taste.
  6. Serve pea mixture with chips as an appetizer, or add cabbage and mix to make a salad.

Nutrition Facts

Calories209kcal
Protein11.16%
Fat36.6%
Carbs52.24%

Properties

Glycemic Index
24.5
Glycemic Load
3.06
Inflammation Score
-6
Nutrition Score
10.913478229357%

Flavonoids

Cyanidin
0.09mg
Epicatechin
0.1mg
Epigallocatechin 3-gallate
0.04mg
Naringenin
0.15mg
Kaempferol
0.11mg
Myricetin
0.03mg
Quercetin
1.41mg

Nutrients percent of daily need

Calories:208.78kcal
10.44%
Fat:8.96g
13.79%
Saturated Fat:1.27g
7.94%
Carbohydrates:28.78g
9.59%
Net Carbohydrates:22.09g
8.03%
Sugar:3.88g
4.31%
Cholesterol:0mg
0%
Sodium:336.04mg
14.61%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:6.15g
12.29%
Folate:133.37µg
33.34%
Vitamin K:29.62µg
28.21%
Fiber:6.7g
26.78%
Manganese:0.33mg
16.46%
Phosphorus:142.92mg
14.29%
Magnesium:53.48mg
13.37%
Potassium:409.15mg
11.69%
Copper:0.22mg
10.89%
Vitamin E:1.63mg
10.84%
Vitamin C:8.71mg
10.56%
Vitamin B1:0.15mg
10.26%
Iron:1.77mg
9.84%
Vitamin B6:0.19mg
9.3%
Vitamin B5:0.91mg
9.15%
Vitamin A:390.81IU
7.82%
Zinc:1.14mg
7.6%
Vitamin B3:1.34mg
6.72%
Vitamin B2:0.11mg
6.6%
Calcium:41.36mg
4.14%
Selenium:2.21µg
3.15%
Source:My Recipes