Ingredients
1 can kidney beans (15.5 ounces
low-sodium)
1 can black beans
drained (15 ounces
low-sodium)
1 can corn
drained (15 ounces
low-sodium)
1 can crushed tomatoes (14.5 ounces
low-sodium)
1 can chopped green chilies (4 ounces)
1/4 cup finely chopped onion
1 tablespoon oil
limes
juiced (3 limes
optional)
salt (to taste
optional)
black pepper (to taste
optional)
hot sauce (to taste
optional)
Steps
Wash hands with soap and water.
Mix kidney beans, black beans, corn, tomatoes, chilies, and onion in a large bowl.
Add lime juice (if using) and oil, toss gently to combine. Taste. Add small amount of salt and pepper if desired.
Serve by itself, with raw vegetables and/or corn chips.
Nutrition Facts
| Nutrients | Amount |
|---|---|
| Total Calories | 78 |
| Total Fat | 1 g |
| Saturated Fat | 0 g |
| Cholesterol | 0 mg |
| Sodium | 100 mg |
| Carbohydrates | 14 g |
| Dietary Fiber | 4 g |
| Total Sugars | 2 g |
| Added Sugars included | 0 g |
| Protein | 4 g |
| Vitamin D | 0 mcg |
| Calcium | 29 mg |
| Iron | 1 mg |
| Potassium | 252 mg |
U.S. Department of Agriculture. MyPlate Kitchen Website. Cowboy Caviar (Bean Salsa). Recipe source: Eating Smart, Being Active Colorado State University and University of California at Davis. Available at MyPlate.gov/MyPlateKitchen. Access date: 09-05-2024.