Cowboy Caviar
Cowboy Caviar : A Colorado Veggie Delight !
Did you know that eating fresh fruits and vegetables can be fun and super healthy ? It ’ s time to dive into a delicious recipe using some of the best produce grown right here in Colorado . Get ready to learn about the amazing nutritional benefits of tomatoes , onions , black beans , sweet corn , bell peppers , and Pueblo chiles !
Nutritional Benefits of Our Star Ingredients
Tomatoes : These juicy red fruits are packed with vitamins A and C , which help keep your skin glowing and your immune system strong . They also contain lycopene , a powerful antioxidant that protects your cells from damage .
Onions : Although they might make you cry when you chop them , onions are full of vitamin C , fiber , and folic acid . They also contain compounds that can help your heart stay healthy .
Black Beans : These little powerhouses are rich in protein and fiber , which keep you full and help your digestive system work smoothly . They also provide important minerals like iron and magnesium .
Sweet Corn : Sweet and crunchy , corn is a great source of vitamins B and C , fiber , and antioxidants . It also contains lutein , which is good for your eyes .
Bell Peppers : These colorful veggies are loaded with vitamins A and C , fiber , and antioxidants . They add a sweet crunch to any dish and help boost your immune system .
Pueblo Chiles : Known for their mild heat and unique flavor , Pueblo chiles are rich in vitamins A and C . They also contain capsaicin , which can help with pain relief and boost metabolism .
Cowboy Caviar
Ingredients
• 3 Colorado-grown tomatoes , diced
• 1 / 2 red onion , diced
• 15 oz black beans , rinsed and drained
• 1 1 / 2 cups Colorado sweet corn
• 1 bell pepper , diced ( any color but orange adds vibrancy !!)
• 1 Pueblo chili , diced
• 1 / 3 cup cilantro , finely chopped
Dressing
• 1 / 3 cup olive oil
• 2 tablespoons lime juice
• 2 tablespoons red wine vinegar
• 1 teaspoon sugar
• 1 / 2 teaspoon salt
• 1 / 2 teaspoon pepper
• 1 / 4 teaspoon garlic powder
Optional Ingredients 2 ripe avocados , diced
Instructions
1 . Combine tomatoes , onion , black beans , corn , pepper , Pueblo chili pepper , and cilantro in a large bowl . Toss / stir well so that ingredients are well-combined .
2 . In a separate bowl , whisk together olive oil , lime juice , red wine vinegar , sugar , salt , pepper , and garlic powder .
3 . Pour dressing over other ingredients and stir / toss very well . Add avocado ( optional ).
4 . Keep refrigerated and serve with tortilla chips .
4 - COLORADO AGRICULTURE IN THE CLASSROOM