These Jalapeno Pickled Eggs are one of my favorite eggs recipe and I always have a jar on hand. Moreover, not only are these Jalapeno Pickled Eggs delicious, but they can be prepped, cooked, and finished in under an hour.
These quick pickled eggs serve as the perfect snack option or can elevate a main course meal like salads, ramen noodle soup, or even jazz up avocado toast with some of those pickled jalapeno slices and jalapeno hard-boiled eggs.
Below, I’ll discuss the ingredients, preparation, and cooking, how to utilize pickled eggs, and how to shop for eggs; one of my favorite low-cost proteins.
The Ingredients in Jalapeno Pickled Eggs
Large Eggs: I use peeled hard boiled eggs. The eggs can be prepped and cooked in 30min from start to finish in an instapot!
Alternatively, you could make jalapeno quail pickled eggs. Just swap the hard-boiled peeled chicken eggs for quail eggs! You won’t be able to find those in any grocery store!
Fresh Jalapeno: The jalapenos add flavor without being overly spicy. Add as many or as few as you desire – more jalapenos means more spicy flavors! IMO the best pickled eggs are spicy!
White Vinegar: I use white distilled vinegar in this recipe. Option to include other vinegars in the vinegar mixture such as apple cider vinegar, champagne vinegar, or even black vinegar.
Water: I use a 3:1 ratio of vinegar to water tp make this pickling liquid.
Salt and/or sugar: Depending on the flavors you enjoy, you can add some salt or sugar, but they are not required. I love to add honey to my Jalapeno Picked Eggs. Some other flavor profiles that would pair well with pickled eggs include garlic, peppercorns, fresh or dried dill, onion, and red pepper.
Optional Ingredients: Mustard seeds, black peppercorns, garlic cloves salt, honey, jalapeno juice, chili flakes, turmeric, and beets. Want to make this recipe even more “green-like” add some blanched green beans!
Egg Colors: Yellow and Pink
For a beautiful golden hue, add 1/8 tsp of turmeric. This also provides earthy turmeric flavors.
For a pink or purple hue, add a chunk of a canned or roasted beet directly into the jar with your eggs. The larger the beet chunk the deeper the color. Alternatively, you could add some beet juice to your spicy pickled eggs.
How to Make Jalapeno Pickled Eggs in four easy steps
1) Cook Hard Cooked Eggs
There are three ways I like to make hard-cooked eggs: boiled, baked, and in a pressure cooker. Follow the links below for more details on how to make hard-cooked eggs.
To help peel your hard-cooked eggs, plunge the hot eggs into an ice bath immediately after cooking. Wait 2 to 3 minutes before handling. Warning: the eggs may be hot!
Crack the eggshell. Rolling can help crack the eggshell, but be careful because this can break or tear the egg, especially if it’s softer cooked.
Plunge the egg into the water bath used to cool the hot eggs. The water will assist in loosening the shell.
Peel from the largest end of the egg. There is often an air pocket on the larger end that make peeling easier.
3) Create the Brine in 2 simple steps
First, combine water and vinegar in a 1:3 ratio (1 cup of water to 3 cups of vinegar). Second, if adding honey or sugar you may want to dissolve the sugar in the vinegar-water mixture either by bringing the liquid to a boil on the stovetop or microwave. However, heating the brine is not required. I recommend bringing the brine to room temp before adding it to your cooked eggs.
4) Pickle the Eggs
In a 32oz sterile mason jar (or container with a lid) place 10 to 12 hard-cooked eggs. Then add your sliced jalapenos. Lastly, the brine over the hard-cooked eggs. You will likely have some leftover liquid you can use for a small batch of another pickled item (like red onion, more jalapenos, or cucumbers). Store the sealed container in the refrigerator for at least 72hrs.
How long do you let picked eggs sit before eating?
TheNational Center for Home Food Preservation suggests storing eggs in the refrigerator at all times. Medium eggs may require 2 to 4 weeks to be well seasoned but the hardest part about this recipe is waiting that long! Use the eggs within 3 to 4 months for the best quality.
Pickled Eggs and How to Use This Egg Recipe
Maybe you haven’t seen many pickled eggs sold in grocery stores or restaurants but, in Pennsylvania for instance, pickled beet eggs are very pretty popular, especially around Easter. You might even find a jar of pickled beet eggs presented in rural PA bars. There are endless ways to add eggs, and picked eggs to other recipes but find some of my favorites below.
My favorite ways to use picked eggs include:
As a salad topper
Addition to charcuterie boards
Served over avocado toast
A snack (season with salt and pepper)
In an egg salad (the picked aspect will bring even more flavor)
Used when making deviled eggs
And one of my favorites, as a Ramen topper
Understanding Egg labels
Egg labeling is complicated. There are many terms used in egg labeling that are somewhat misleading, for instance, cage-free. The term cage-free doesn’t have much meaning behind it.
Below are some meaningful labels to look out for:
Animal Welfare Approved
Certified Humane
Global Animal Partnership Steps 3.4.5 and Step 5+
SDA Organic
More Resources
Curious to dive deeper into the food label guide to choosing eggs? Check out these resources below.
I hope this recipe post provided some valuable information about the world of pickled eggs. Pickling is a culinary adventure I hope you decide to try if you have not already.
Enjoy this article, below are a few others you may enjoy.
This pickled egg recipe is super easy and has a kick! Jalapeno Picked Eggs are the perfect ramen topped, salad addition, or simple and high protein snack!
Combine water and vinegar in a 1:3 ratio (1 cup of water to 3 cups of vinegar). If adding honey or sugar, you may want to dissolve the sugar in the vinegar-water mixture either by bringing the liquid to a simmer on the stovetop or microwave. However, heating the brine is not required and I recommend bringing the brine to room temp before adding it to your cooked eggs.
Pickle the Eggs
In a 32oz mason sterile jar or container with a lid place 10 to 12 hard cook eggs. Then add sliced jalapenos. Lastly, pour in the brine. You will likely have some leftover liquid you can use for a small batch of something pickled (like red onion, more jalapenos, or cucumbers). Store the sealed container in the refrigerator for at least 72hrs.
If you are a pickle fan, you will love this recipe! These easy Balsamic Pickled Onions feature thinly sliced red onions quickly pickled in a balsamic vinegar brine.Â
Infused with a tangy-sweet essence, the onions absorb the flavorful liquid, transforming into a versatile condiment. Quick to prepare, they effortlessly elevate your culinary creations, adding depth and complexity to your dishes.
Why You Will Love These Balsamic Pickled OnionsÂ
Add this Balsamic Picked Onions recipe to your refrigerator condiment repertoire! With just a few simple ingredients and minimal prep, you can enjoy these delicious picked onions with a variety of dishes.Â
While this recipe offers quick pickling, allowing the flavors to meld for about an hour, the true magic happens overnight. For optimal taste, exercise patience and indulge in these delectable onions the following day.
Ingredients in Quick Pickle Balsamic Onions
Below are the ingredients for this easy quick-pickled onion.Â
Red onions (or white onions)
Balsamic Vinegar & White VinegarÂ
Honey or Maple Syrup/brown sugar
Pickling Salt
Mustard Seeds
Optional: while garlic cloves red pepper flakes, Italian herbs, cinnamon stick
Step – By – Step Instructions for Making Easy Pickled Red Onions
Slice Onions:Â With a sharp knife, peel and thinly slice the red onions. Then, place the sliced onions in a clean jar.
Prepare Pickling Liquid:Â In a saucepan, combine balsamic vinegar, white vinegar, honey, salt, mustard seeds, and garlic. Simmer over medium heat until sugar and salt dissolve.
Pickle Onions:Â Pour the balsamic vinegar brine over the onions in the jar. Let cool to room temperature.
Seal and Refrigerate:Â Seal the jar and refrigerate for at least 1 hour, preferably overnight.
Serving Suggestions:Â Bring dishes to the next level by using these homemade pickled red onions as a topping for salads, sandwiches, burgers, or grilled meats.
These tangy onions add a burst of flavor and a lot of savory notes to your favorite dishes. Store leftovers in the refrigerator for up to 2 weeks.
How To Use Balsamic Pickled Onions
These balsamic onions are the perfect topping in many applications. Some of my favorite ways to use them include:
Charcuterie Board (one of my favorite appetizers)
Spooned over Avocado Toast
Tossed in a salad
As a side dish for baked fish or chicken
Incorporated into your favorite grain bowls
A topping for fish tacos
However, my ultimate favorite way to savor Balsamic Pickled Onions is nestled within a hearty, veggie-packed sandwich!
FAQ about Easy Pickled Red Onions (Ask A Dietitian!)
Can I use balsamic vinegar for pickling?
Yes, balsamic vinegar is a great option for pickling. To balance cost and flavor, I often blend it with more affordable distilled white vinegar. This combination offers a rich depth of taste without overwhelming the vegetables being pickled.Â
Are picked onions good or bad for you?
Pickled onions are a flavorful addition to your diet and offer some health benefits! Low in calories yet bursting with flavor, they serve as a versatile addition to your meals. Rich in antioxidants, they support overall health, and if fermented, they provide probiotics, promoting gut health and digestion!
Do you have to cook onions before pickling?
No, you do not need to cook onions before pickling. I prefer to slice them raw and add them directly to the jar. Then, I pour the hot pickling brine overtop before sealing.Â
While some recipes may call for blanching the onions in boiling water before picking, I prefer crunchy pickled onions. So, it’s entirely up to your taste and crunch preference.
If you are a pickle fan, you will love this recipe! These easy Balsamic Pickled Onions feature thinly sliced red onions quickly pickled in a balsamic vinegar brine.Â
Quick and Easy Din Tai Fung Inspired Cucumber Salad
Several weeks ago, I had the opportunity to dine at Din Tai Fung for the very first time. Din Tai Fung is a popular Taiwanese restaurant chain. I joined a group of friends, and together, we had the pleasure of ordering a variety of delectable dishes and popular side dishes from the menu.
From Cucumber Salad to Wood Ear Mushrooms in Vinegar Dressing, to Xiao Long Bao (Soup Dumplings), to Shrimp & Pork Shao Mai, to Spicy Pork Wontons, to Pot Stickers, to of course, one of the excellent noodle dishes, we tasted so many delicious dishes, it’s hard to pick a favorite.
Why I Made This Copycat Recipe
One dish that especially stood out to me was the crunchy Asian Cucumber Salad. Creating my own Din Tai Fung copycat recipe at home flashed through my mind instantly after eating the Taiwanese cucumber salad. It is crunchy cucumbers season in Oregon, so this crunchy cucumber salad salad is perfect for a hot summer day. Bonus, this is a super easy recipe, with simple ingredients that maintains its nice crunch the next day!
Sure, the classic Din Tai Fung’s Cucumber Salad recipe uses Persian cucumbers, but you can use any variety of cucumbers. I use pickling and salt and pepper cucumbers in my Din Tai Fung Inspired Cucumber Salad recipe.
Ingredients in Din Tai Fung Cucumber Salad
For the Cucumbers
Cucumber Slices – If you don’t have farm fresh cucumbers some excellent options are Persian Cucumbers or English Cucumbers. Both types of cucumbers are available at most grocery stores. Both have a thinner skin and fewer seeds.
Kosher Salt
Dressing Ingredients
Vinegar (I use rice vinegar and apple cider vinegar but distilled white vinegar is an excellent option as well)
Soy Sauce (use light soy sauce if you do not want excess salt)
Sesame oil
Honey (or white sugar)
Optional: minced fresh garlic, chopped green onions or red pepper flakes
Topping
Chili oil or chili crisp – the amount of chili oil is up to you!
How to Make this Din Tai Fung Cucumber Salad Recipe
Wash the cucumbers thoroughly and pat them dry with paper towels.
Cut thick slices of cucumbers. Cut off the ends of the cucumbers and then cut them into 1/2-inch slices.
In a large mixing bowl, add sliced cucumbers and sea salt. Let the cucumber mixture sit for at least 10-15 minutes but preferably 30 minutes.
While the cucumbers are sitting, prepare the marinade. Add vinegar, soy sauce, sesame oil, and honey to a small bowl and whisk until combined. TIP: Measuring the honey after the sesame oil allows for the honey to slide out of the measuring spoon more easily.
Once the cucumbers are finished, and the excess water has been drawn out, rinse the salt from the cucumbers. Pat the cucumbers dry with clean dishcloths.
Add the cucumbers and marinade to a large bowl, mix, and let it sit for at least 10 minutes in the refrigerator.
To serve, add cucumbers to a plate or serving dish and drizzle some of the marinade and chili oil over top. Option to add any other garnishes you prefer, such as sesame seeds or finely sliced green onion.
How Do You Serve Din Tai Fung Cucumber Salad?
I serve this chilled cucumber salad recipe in many ways, below are some of my favorites:
Appetizer before your meal
Side dish with your meal. Serve it with some rice, a noodle dish, or a grilled or baked protein of choice.
Wash the cucumbers thoroughly and pat them dry with a paper towel.
Slice the cucumbers: Cut off the ends of the cucumbers and then cut into 1/2 inch slices.
In a large mixing bowl add slice cucumbers and salt. Let the cucumber mixture sit for 30 min.
While the cucumbers are sitting, prepare the marinade. Add vinegars, soy sauce, sesame oil, and honey to a small bowl and whisk until combined. Adding the honey after the sesame oil allows for the honey to slide out of the measuring spoon more easily.
Once the cucumbers are finished, and the excess water has been drawn out, rinse the salt from the cucumbers. Pat the cucumbers dry with clean dish cloths.
Add the cucumbers and marinade to a large bowl, mix, and let sit for at least 10minuites in the refrigerator.
To serve, add cucumbers to a plate or serving dish and drizzle some of the marinade and chili oil over top. Option to add any other garnishes you prefer such as sesame seeds or finely sliced green onion. Enjoy!
Easy Italian Grinder Salad with Creamy Greek Yogurt Italian Dressing
No need for a hoagie roll for this recipe, we have all the good parts mixed into a bowl for an amazing veggie-packed grinder salad recipe. This Grinder Salad with Creamy Greek Yogurt Italian Dressing offers a well-rounded combination of nutrients, flavors, and textures! It makes a delicious lunch, and dinner, an addition to a potluck or picnic, and stores well for leftovers! It’s a no-brainer why this was a viral recipe on TikTok!
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Why You Should Make This Italian Grinder Salad Recipe
This colorful salad recipe is also high in fiber, protein, and probiotics. Moreover, this recipe is customizable. You can keep this vegetarian by omitting the deli meat or perhaps swapping it for a plant-based alternative. You can also add your favorite grinder ingredients. Some other toppings I enjoy are spinach, alfalfa sprouts, sliced cucumber, jalapenos, Pickles, or red pepper flakes.
Grinder Salad Ingredients
Greens (the base of the salad)
Romaine lettuce, brussels sprouts, kale, napa cabbage, or iceberg lettuce – really any other crunchy lettuce of choice
Vegetables
Bell peppers, small dice (approx 1 pepper)
Red onion, small dice
Cherry tomatoes, halved or quartered (you could use any tomatoes you enjoy like grape tomatoes)
Banana peppers
Hot peppers, chopped (such as Trader Joe’s Bomba Peppers or Mama Lil’s Sweet Hot Pickled Peppers)
Proteins
Turkey, thinly sliced
Italian cured meat, such as salami or pepperoni, thinly sliced
Other types of meat you can use include roast beef, ham, or other cold cuts. I like to include at least two different meats.Â
Cheese
Provolone cheese, sliced or shredded
Other cheese you can use include cheddar cheese, swiss cheese, or parmesan.Â
Creamy Yogurt Italian Dressing
Mayo
Greek yogurt
Parmesan cheese, grated
Italian seasoning
Red wine vinegar
For a tangy dressing, you can add more tangy red wine vinegar, lemon juice, or even a touch of banana pepper juice!
Garnish
You can garnish this salad however you like. Some of my suggestions include:
drizzle some olive oil
sprinkle some red pepper flakes
add more Italian seasoning
a dash of salt
a sprinkle of black pepper
Step By Step Instructions
Prepare The Creamy Yogurt Italian Dressing: In a small bowl, whisk together the mayo, Greek yogurt, Italian seasoning, grated Parmesan cheese, and red wine vinegar to make the dressing.
Add Greens: In a large bowl, add your greens base of Romaine lettuce.
Layer Ingredients: Arrange the bell peppers, tomatoes, red onion, pepperoncini peppers, and chopped hot peppers, into the bowl.
Add the thinly sliced turkey Italian cured meat and provolone cheese over the salad.
Serve: Wait to toss the ingredients together until just before serving for maximum impact. Pour the dressing over the salad and toss gently to coat all the ingredients evenly.Â
To store this salad: Place it in an airtight container for a day in the fridge. This recipe is best if using a heartier green like Brussels sprouts, kale, or cabbage.Â
How to Serve This Grinder Salad Recipe
I like to serve this Grinder Salad recipe in many different ways.Â
Alone as a Hearty Salad
As a side with some soup, perhaps Italian Wedding, Tomato Basil, or New England Clam Chowder
Alongside some crusty bread
As meal prep mason jar salads! Just add all the ingredients to a 32oz mason jar and keep the creamy Italian dressing on the side until you are ready to serve!Â
FAQ (Ask a Dietitian!)
What is a grinder sandwich made of?
A grinder sandwich is typically made up of sliced deli meats, cheeses, vegetables, and condiments. For example, a grinder sandwich might consist of thinly sliced turkey, salami, ham, with provolone cheese, shredded iceberg lettuce, tomato, onions, banana peppers, and mayo served in crusty Italian bread.Â
Course Appetizer, dinner, Main Course, Salad, Side Dish
Cuisine American
Servings 2servings
Calories 731kcal
Equipment
1 large bowl
Ingredients
4cupsromaine lettuce
1cupred bell peppers, small dice
½cupred onion, small dice
1cupcherry tomatoes, quartered
½cuppepperoncini peppers, sliced
¼cuphot peppers, chopped
4ozdeli turkey
4ozsalami
2oz provolone cheese
¼cupmayo
½cupgreek yogurt
¼cup parmasean cheese
2tbspred wine vinegar
1tbspItalian seasonings
Instructions
Prepare The Creamy Yogurt Italian Dressing
In a small bowl, whisk together the mayo, Greek yogurt, Italian seasoning, grated Parmesan cheese, and red wine vinegar to make the dressing.
Add Greens:
In a large bowl, add your greens base of Romaine lettuce.
Layer Ingredients
Arrange the bell peppers, tomatoes, red onion, pepperoncini peppers, and chopped hot peppers, into the bowl.
Add the thinly sliced turkey Italian cured meat and provolone cheese over the salad.
Serve
Wait to toss the ingredients together until just before serving for maximum impact. Pour the dressing over the salad and toss gently to coat all the ingredients evenly.Â
To store this salad
Place it in an airtight container for a day in the fridge. This recipe is best if using a heartier green like Brussels sprouts, kale, or cabbage.Â
It’s almost Strawberry Season, one of my favorite times of the year. Strawberries can be eaten any time of the day because they are just too good to limit to breakfast and dessert. Moreover, this Spinach Strawberry Goat Cheese Salad is one epically delicious way to incorporate this springtime fruit. In Oregon, fresh strawberries are ripe in May and June! The season is quick so grab them while you can!
Why You Will Love Making This Recipe
This recipe is healthy, easy, and ready in under 15 minutes. It makes for an excellent side salad or make it a meal with some additional protein like baked tofu, roasted chickpeas, smoked fish, or grilled shrimp!
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Spinach Strawberry Salad Ingredients
Strawberries: Strawberries are the ingredient that makes this salad stand out. I recommend using local strawberries for optimal strawberry flavor.
Baby Spinach: Spinach is the base leafy green of this salad recipe. You could swap this ingredient out for Romain, Butter Lettuce, or a combination of lettuces.Â
Cucumber: Cucumber is one of my favorite veggies to include in a salad. The flavor is subtle and refreshing and the texture is crisp and hydrating.Â
Goat Cheese
Nuts: I chose pine nuts but other nuts that would work are sliced almonds, shelled pistachios, walnuts, or candied pecans.
Dressing: I used a balsamic vinegar-based vinaigrette in this Strawberry Spinach Salad recipe. Other dressing possibilities include champagne vinaigrette or poppy seed dressing.Â
Herbs: Such as basil, dill, parsley, mint.Â
Salt and Freshly Ground Pepper
I love to use my basil balsamic vinaigrette for this salad. Be sure to use a flavorful olive oil for extra flavor and depth.Â
Step – By – Step Instructions
Make the Balsamic Vinaigrette Dressing:
In a small mixing bowl or a glass jar with a lid, combine the balsamic vinegar, extra virgin olive oil, honey or maple syrup (if using), Dijon mustard, and minced garlic (if using).
Whisk the ingredients together until well combined, or if using a jar, tightly close the lid and shake vigorously until the ingredients are emulsified.
Season the dressing with salt and freshly ground black pepper to taste. Adjust the sweetness and acidity by adding more honey/maple syrup or balsamic vinegar if desired.
Combine Salad Ingredients:
In a large salad bowl, combine the spinach leaves, herbs, sliced strawberries, cucumber and crumbled goat cheese.
Add the nuts, if using, to the salad bowl.
Dress the Salad:
Drizzle the homemade balsamic vinaigrette dressing over the salad. Start with a smaller amount and add more to taste if needed.
Toss Gently:
Toss the salad gently to coat the ingredients evenly with the dressing.
Serve:
Serve the salad immediately.
Pairings and Compliments
Protein Pairing
To make this meal a bit more filling add some more protein! I like to add leftover grilled chicken or shrimp from a previous meal. Looking to add more plant-based protein? Try adding some marinated tofu, or roasted chickpeas. YUM.
Other Compliments
Serve this dish with a cup of soup or fresh-baked bread from your favorite local bakery! Another way to dish up this recipe is as a side dish. This salad compliments some organic sweet Italian sausage or grass-fed beef burgers. Additionally, this recipe would be wonderfully enjoyed at a Mother’s Day Brunch or Memorial Day BBQ! And lastly, this Strawberry Spinach Salad is a nutritious and delicious addition to any event or cookout.
Sharper Nutrition Fix: Iron
Cool Science: Iron Absorption Strawberries and Spinach
A topic we don’t normally think much about is Nutrient Absorption. In order for our bodies to utilize the nutrients in the food we eat, it must first be absorbed. Some foods do a better job of providing bioavailable nutrients than others; one example of this is Iron. There are two types of Iron that we consume in our diets, heme iron and non-heme iron.
Heme iron is easily absorbed in the body and found in foods like red meat.
Non-heme Iron is not as readily absorbed and is found in foods like dark leafy greens, like spinach.Â
For individuals who eat completely plant-based or mostly plant-based, one of the best ways to ensure adequate iron levels is to consume Vitamin C with iron-rich foods. Consuming foods high in Vitamin C, like fruits (aka strawberries) and vegetables, has been shown to improve the absorption of non-heme iron in the body.
Why Care About Iron
Iron plays an important role in many vital bodily functions. Below are just a few.Â
Iron benefits immunity
Improvements in Athletic Performance
Iron benefits energy and alertness
Something To Note
This Strawberry Spinach Salad Recipe could be a super salad for iron absorption. However, there are other factors that might inhibit iron absorption. If you are struggling with Iron Deficiency or Iron Deficiency Anemia, I recommend working 1:1 with a Registered Dietitian.
Like this recipe?! Here are some other salad recipes you may enjoy!
A handful of fresh herbs per eaters preferencebasil, parsley, dill, mint etc
Vinaigrette Dressing
½cupolive oil
â…“cupbalsamic vinegar
2tbspfresh lemon juiceoptional
1tspkosher saltor to taste
½tsp fresh cracked pepper
1/4cup basil, chopped or julienned
Instructions
Make the Balsamic Vinaigrette Dressing
In a small mixing bowl or a glass jar with a lid, combine the balsamic vinegar, extra virgin olive oil, honey or maple syrup (if using), Dijon mustard, and minced garlic (if using).
Whisk the ingredients together until well combined, or if using a jar, tightly close the lid and shake vigorously until the ingredients are emulsified.
Season the dressing with salt and freshly ground black pepper to taste. Adjust the sweetness and acidity by adding more honey/maple syrup or balsamic vinegar if desired.
Combine Salad Ingredients
In a large salad bowl, combine the spinach leaves, herbs, sliced strawberries, cucumber and crumbled goat cheese.
Add the nuts, if using, to the salad bowl.
Dress the Salad
Drizzle the homemade balsamic vinaigrette dressing over the salad. Start with a smaller amount and add more to taste if needed.
Toss Gently
Toss the salad gently to coat the ingredients evenly with the dressing.
Cowboy Caviar is sometimes also called Texas caviar or cowboy dip. I love to bring it to potlucks with a big ole bag of corn tortilla chips.Â
Dietitian tip, this is also a cowboy caviar salad.
Cowboy Caviar Ingredients
Lentils – I always make Cowboy Caviar using at least 2 different legumes. Usually, I use 2 different-sized legumes, but for this recipe, I decided to celebrate the new year by swapping in Lentils.Â
Beans – I used black beans
Sweet Corn – option to use canned, fresh, or frozen corn
Peppers – options to use green bell pepper, yellow bell pepper, or red bell peppers.Â
Spice tip: You can completely omit the jalapeno or only add 1 to reduce the heat. However, if you want the dish super spicy, don’t remove the ribs or seeds of the jalapeno. This is where most of the jalapenos’ heat comes from.
Onions – shallots, white, sweet, yellow, or red onions work well.Â
Herbs – I decided to use parsley
Herb Tip: Consider swapping the parsley with cilantro or any other herb you love!
Optional ingredients – avocado, tomatoes, black eye peas, or spicy peppers
Cowboy Caviar Dressing Recipe
 I like to keep this dressing simple with only five ingredients – oil, vinegar, honey, salt, and pepper.
Use a flavorful olive oil. There is no actual cooking in this recipe, so there is no need for the extra virgin stuff. For the vinegar, I used a lovely lemon champagne vinegar on hand. You could use white balsamic, champagne, or red wine vinegar, or add some freshly squeezed lemon or lime juice.
Ever been to one of those fancy olive oil and vinegar shops? Those are perfect for a recipe like this. I bought a raspberry white balsamic vinegar that, if I still had it, would have tasted divine in this dish!
Or keep it simple with a store-bought or homemade Italian dressing.Â
How To Make Cowboy Caviar
First, chop all your veggies. Then pour them in a large bowl. I try to keep my veggie pieces roughly the size of a black bean.
Next, Mix! Add all the dressing ingredients to a bowl or mason jar, then whisk or shake! Then pour the salad dressing over your veggies and mix!Â
Finally, serve!Â
How To Serve This Recipe
Some options for serving this yummy dish include:
In an Endive (lettuce) cup
With Crackers or Chips
As a fun and creative Bruschetta
Right out of a bowl!
I enjoy using ramekins as small serving bowls as a side dish with dinner.
Sharper Nutrition Fix: Lentils
Lentils are also inexpensive, healthy, environmentally friendly, and easy to make! It’s no surprise that lentils are a major food source throughout the Americas, Caribbean, and Mediterranean regions.
Let’s dive a little deeper, shall we!?Â
Why You Will Love Making This Recipe with Lentils
Lentils are an all-star flexitarian staple I always keep on hand in my pantry.Â
Inexpensive
Lentils only cost about $1.50 for a 16oz bag at Kroger, a local grocery store in Huntsville. Lentils are available for purchase at most grocery stores. Because lentils do not take long to cook, I recommend purchasing dried lentils to get the most bang for your buck!
Healthy
Lentils are high in fiber, protein, vitamins and minerals. Combine lentils with a whole grain, and you have a complete protein source with all nine essential amino acids.Â
Fun fact: Populations with the greatest lentil consumption also have the lowest rates of cancer, specifically breast and colorectal.Â
Good for the Environment
Lentils are green, and I don’t mean the color! Lentils work with bacteria that convert atmospheric nitrogen to useful ammonia or nitrates. They also improve soil fertility and are highly water-efficient.
Quick and EasyÂ
Did you know that dried lentils are quick to whip up? Just 15 minutes on the stove, and you are good to go! Dried Lentils are much quicker to cook than dried beans.
Versatile
You will find many cowboy caviar recipes on the internet. For example, Pioneer Woman Cowboy Caviar uses black-eyed peas instead of lentils. Other recipes include avocado whereas my cowboy salad recipe does not include it. You can get creative with flavors or just use what you have on hand!
Like This Recipe? Try These Flexitarian Dishes, Too!
In a large mixing bowl, combine the corn, black beans, cooked lentils, jalapeno, bell pepper, red pepper, shallots, and parsley.
Make The Dressing
In a separate small bowl, whisk together the dressing ingredients.
Combine and Toss
Pour salad dressing overtop of your veggies. Gently toss everything together until well combined, making sure the dressing coats all the ingredients evenly.
Adjust Seasoning and Serve
Before serving, give the cowboy caviar a good stir. Taste and adjust the seasoning if necessary.
Serve the cowboy caviar as a dip with tortilla chips or as a side salad. It also works well as a topping for grilled chicken or fish.
