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–+ servings

Cowboy Caviar with Lentils

Sarah Harper MS, RD, LDN
This Cowboy Caviar with Lentils is healthy, yummy, and irrisistable during a potluck! Enjoy this as a salad, a side, or as a dip!
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Prep Time 15 minutes
Total Time 15 minutes
Course Appetizer, Salad, Side Dish, Snack
Cuisine American
Servings 8 people
Calories 260 kcal

Equipment

  • 1 large bowl
  • 1 rubber spatula
  • 1 Small bowl
  • 1 Whisk

Ingredients
  

  • 1 can corn, drained and rinsed
  • 1 can black beans, drained and rinsed
  • 1 cup cooked lentils
  • 1 jalapeno, diced
  • 1 green bell pepper, diced
  • 1 red pepper, diced
  • 2 shallots, diced
  • 1/4 cup fresh parsley, chopped

Dressing

  • 1/4 cup champagne vinegar or red wine vinegar
  • 1/2 cup olive oil
  • 1-2 tbsp honey
  • kosher salt and black pepper to taste

Instructions
 

Prepare the Vegetables

  • 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.

Nutrition

Calories: 260kcalCarbohydrates: 28gProtein: 7gFat: 15gSaturated Fat: 2gPolyunsaturated Fat: 2gMonounsaturated Fat: 10gSodium: 5mgPotassium: 411mgFiber: 7gSugar: 6gVitamin A: 836IUVitamin C: 39mgCalcium: 23mgIron: 2mg
Keyword dip, easy, healthy, plant based, vegan
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