Food & Drink

“Cowboy Caviar”…a.k.a. Healthy Black Bean Salsa

September 18, 2016

I’m in the mood for a good September dish, whatever that means.  Corn is pretty delicious this time of year so let’s start with that.  Now where to go from here **starring into the pantry** ….hmmm….ok chick peas, black beans, avocado…all right now we’re getting somewhere!  I’m throwing together what some people call a salad, others a black bean salsa.  I like to call it a cowboy caviar if you will.

The first time I made this my cousin Ryan tried a bite and he kept repeating “there’s no meat in it but it’s so good!” Haha.  There may have been a few beers had at that point, but he wasn’t wrong; not only is this vegetarian, gluten free appetizer healthy but it is so so good!  With a great presentation of colors from all the ingredients this hearty salsa will make an appetizing display at any potluck or gathering and your friends don’t have to feel guilty about gorging on it as it’s full of fiber, protein and a few vitamins for good measure.

Personally I prefer this recipe without any dressing.  There are so many flavors from all the combined ingredients that I really don’t find it necessary.  If you still find it needs a little more I would recommend using some additional herbs for flavor or a squeeze of lime juice to keep things healthy.  My favorite way to serve this is in the scoop style tortilla chips with melted cheese and sour cream on top but you can serve this on a bed of salad greens, or with your preferred chip as a salsa or dip.  Enjoy!

Black Bean Salsa - Cowboy Caviar


*Makes about 4 cups

1 cup whole kernal corn
1 cup black beans, rinsed
1 cup chick peas, rinsed
1 avocado, diced
1 large tomato, diced
1 green pepper, diced
1 jalapeno, diced small
2 cloves garlic, minced
1/2 cup red onion, diced small
1/4 cup cilantro, coursely chopped
1-2 bags tortilla chips
1 cup marble cheese, grated (optional)
sour cream (optional)



Combine all in of the ingredients except for the chips, cheese and sour cream in a large bowl and stir to mix.

If using scoop style chips, lay them out on a oven safe platter or baking pan and fill each scoop with a spoonful of “caviar.”  Top with grated cheese and broil in the oven for about 2 minutes or until cheese is melted.  Once cheese is melted, remove from oven and top with a dollop of sour cream and serve.  Enjoy!

Black Bean Salsa - Cowboy Caviar
By Three Happy Folk

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  • Reply Janna September 19, 2016 at 8:53 am

    I love these!! Thanks for sharing the recipe! Heading to the grocery store now to make this tonight!

    • Reply Krista September 23, 2016 at 8:21 am

      Do it! 🙂

  • Reply Tricia September 22, 2016 at 2:24 pm

    I just made this and it’s delicious! Thanks for sharing!

    • Reply Krista September 23, 2016 at 8:20 am

      Great! Thank you 🙂

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