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Looking for a dish that’s easy to make, inexpensive and still loaded with healthy nutrients?

This Texas Caviar recipe features beans, which are in the legume family. Legumes can prevent disease and optimize health.  Beans originated in South American and are an important staple of Latin American countries. They are high in fiber and protein but low in cost. At least three cups of cooked legumes should be included in the diet each week for optimal health.

The black olives in this recipe are high in salt and the sodium level can be reduced by omitting the olives and substituting with grape tomatoes. The nutritional analysis below is for the recipe with and without the black olives. For a gluten-free dish, omit the olives or use gluten-free olives.

Regular canned vegetables can be used in this recipe. However, when using regular canned vegetables the sodium level for the whole recipe is about 6300 mg or about 350 mg of sodium per half cup serving. Draining the liquid from the regular canned vegetables and rinsing the beans and corn will reduce the sodium by about 9%. This means the sodium content is about  315 mg per half cup serving using rinsed and drained beans.

Texas Caviar Recipe

Makes about 9 cups

Ingredients

  • 1 can (15.5 ounces) black beans, drained (salt free)
  • 1 can (15.5 ounces) pinto beans, drained (salt free)
  • 1 can (15.5 ounces) black-eye peas, drained (salt free)
  • 1 can (15.5 ounces) corn, drained (salt free)
  • 1 bell pepper, diced (any color)
  • 1 can black olives, chopped (for gluten-free either omit or use gluten-free olives)
  • 1 medium onion, chopped or diced
  • 4 cloves garlic, chopped
  • 1-3 hot peppers (jalapenos or pepper of choice), diced
  • ¼ cup olive oil
  • 1/3 cup vinegar (for gluten-free use cider, rice, or white wine vinegar)
  • 1 Tablespoon oregano
  • 1 tsp dried basil
  • 1 tsp cumin
  • ½ tablespoon black pepper
  • ¼ tsp thyme

Instructions

Put beans, peas, corn, bell pepper, and onion into a large salad bowl. In a smaller bowl mix oil, vinegar, oregano, basil, cumin, pepper and thyme. Mix well. Into the oil & vinegar mixture add garlic, jalapenos and olives. Mix well and pour this mixture over the vegetables in the large salad bowl. Stir gently. Great prepared the night before and stored in refrigerator. It can be served as a side dish or served as a dip with corn chips.

Nutritional Analysis

Whole Recipe 1/2 cup Whole Recipe (no olives) 1/2 cup (no olives)
CALORIES 2101 116 1901 105
FAT (grams) 81 5 61 3.5
SODIUM 1140 mg 3 mg 140 mg 3 mg
CARBOHYDRATES (grams) 285 16 277 15
FIBER (grams) 75 4 75 4
PROTEIN (grams) 88 5 88 5