Cowboy Caviar

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
20%
Cowboy Caviar
45 min.
4
264kcal

Suggestions

Ingredients

  • 15 ounces black beans drained and rinsed
  • dash chili powder 
  • ounces regular corn 
  • 14.5 ounces fire-roasted tomatoes diced
  •  limes whole
  • 16 ounces salsa verde 

Equipment

  • pot
  • slow cooker

Directions

  1. Combine tomatoes (with juices), black beans (drained and rinsed), salsa verde and about 6 oz. of frozen corn (or more if you like) in a large pot or slow cooker.
  2. Add several dashes of chili powder (or chipotle powder if you like it HOT, but remember that a little goes a long way!). Taste, adding more spices to taste.
  3. Heat over low heat until thoroughly warm.
  4. Add lime juice to taste, if desired, just before serving.
  5. Serve warm or cold.Nutritional Information
  6. Amount Per Serving
  7. Calories
  8. Fat
  9. 40g
  10. Carbohydrate
  11. 10gDietary Fiber8.40gSugars6.50gProtein9.70g

Nutrition Facts

Calories264kcal
Protein17.76%
Fat10.32%
Carbs71.92%

Properties

Glycemic Index
29.38
Glycemic Load
9.59
Inflammation Score
-8
Nutrition Score
13.750434797743%

Flavonoids

Hesperetin
7.2mg
Naringenin
0.57mg
Quercetin
0.07mg

Nutrients percent of daily need

Calories:263.82kcal
13.19%
Fat:3.05g
4.69%
Saturated Fat:0.24g
1.51%
Carbohydrates:47.84g
15.95%
Net Carbohydrates:36.22g
13.17%
Sugar:11.69g
12.99%
Cholesterol:0mg
0%
Sodium:979.52mg
42.59%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:11.81g
23.62%
Fiber:11.62g
46.47%
Folate:169.59µg
42.4%
Manganese:0.55mg
27.43%
Vitamin A:1320.52IU
26.41%
Magnesium:86.85mg
21.71%
Potassium:722.26mg
20.64%
Vitamin B1:0.3mg
20.31%
Phosphorus:185.34mg
18.53%
Iron:3.12mg
17.35%
Vitamin C:13.37mg
16.21%
Copper:0.26mg
12.82%
Zinc:1.48mg
9.89%
Vitamin B6:0.14mg
7.25%
Calcium:67.16mg
6.72%
Vitamin B3:1.32mg
6.58%
Vitamin B5:0.63mg
6.33%
Vitamin B2:0.09mg
5.45%
Selenium:1.48µg
2.11%
Vitamin E:0.17mg
1.14%