Are you looking for a tasty way to get in more veggies and plant-based protein? This Vegan Low Fat Cowboy Caviar is a wonderfully refreshing and tasty way to increase your intake of veggies and fiber all through the power of plants. Meeting your recommended daily intake of fiber can help lower cholesterol and support digestion while keeping you full for longer periods of time. This recipe has 12 grams of fiber in each serving! Lentils and beans are also rich with plant-based protein and each 1½ cups serving provides 12 grams of protein. Another highlight about this recipe is how versatile the bean choice can be. I’ve used lentils, black-eyed peas, pinto beans, black beans, and red kidney beans, and they all taste delicious together. Sometimes I’ll even use 3 different types of beans/legumes in 1 recipe and it is fabulous. And beans are good sources of iron. In each serving, this recipe provides 22% of your daily iron needs. Time to feel good while enjoying delicious food.

How to eat Vegan Low Fat Cowboy Caviar:

• Topped over cooked quinoa (think quinoa bowl)
• Topped over lettuce (think salad)
• With crunchy tortilla chips (think chunky salsa)
• Topped over a baked potato (think loaded stuffed baked potato)
• With corn tortillas as a taco
• Treat it like a chunky salsa and use it with anything you would enjoy salsa over

For Non-Vegan Options:

• Stuffed inside quesadillas (flour tortillas with cheese)
• Over chicken and rice

So many options! Get creative and enjoy.

Bonus Alert: this recipe only takes 15 minutes to make!

Double Bonus Alert: Make this recipe even faster by saving time on chopping vegetables with the Fullstar Vegetable Chopper. This is my favorite way to chop onions and it won’t make you cry. It is also dishwasher safe and makes the chopping/slicing/dicing experience so quick. Once you use the vegetable chopper, it will be hard to go back to cutting things by hand. This is a fabulous kitchen tool.

Watch the video on how to make Vegan Low Fat Cowboy Caviar:

Vegan Low Fat Cowboy Caviar

 

Print

Prep time

15 mins

Total time

15 mins

 

Are you looking for a tasty way to get in more veggies and plant-based protein? This Vegan Low Fat Cowboy Caviar is a wonderfully refreshing and tasty way to increase your intake of veggies and fiber all through the power of plants. Meeting your recommended daily intake of fiber can help lower cholesterol and support digestion while keeping you full for longer periods of time. This recipe has 12 grams of fiber in each serving! Lentils and beans are also rich with plant-based protein and each 1½ cups serving provides 12 grams of protein. Another highlight about this recipe is how versatile the bean choice can be. I’ve used lentils, black-eyed peas, pinto beans, black beans, and red kidney beans, and they all taste delicious together. Sometimes I’ll even use 3 different types of beans/legumes in 1 recipe and it is fabulous. And beans are good sources of iron. In each serving, this recipe provides 22% of your daily iron needs. Time to feel good while enjoying delicious food. Bonus Alert: this recipe only takes 15 minutes to make! Double Bonus Alert: Make this recipe even faster by saving time on chopping vegetables with the Fullstar Vegetable Chopper. This is my favorite way to chop onions and it won’t make you cry. It is also dishwasher safe and makes the chopping/slicing/dicing experience so quick. Once you use the vegetable chopper, it will be hard to go back to cutting things by hand. This is a fabulous kitchen tool.

Author: Alison Hoffman, BS, Dietetic Student

Recipe type: Entree

Cuisine: Latin

Serves: 7

Ingredients

• 4 bell peppers, mixed colors, deseeded and diced
• 1 small red onion, peeled and diced
• 1 bunch of cilantro, chopped
• 3 jalapenos, seeds and stems removed, diced
• 6 small tomatoes, diced and strained
• 12 oz steamed lentils
• 2 cans of beans, rinsed and drained ***you can use any cans of beans/legumes you have such as black-eyed peas, black beans, pinto beans, or red kidney beans***it is nice to mix it up and have variety
• Juice of two limes
• 1 cup lite Italian dressing
• 1 avocado, peeled, pit removed, diced
• Serve with (optional):
• Quinoa, cooked
• Lettuce
• Tortilla chips

Instructions

1. In a large bowl, add all ingredients except the avocado, stir to combine.
2. Add avocado and gently stir.
3. Serve with quinoa cooked in broth or over a bed of lettuce or with a handful of tortilla chips for a satisfying crunch.

Nutrition Information

Serving size: 1.5 cups Calories: 280 Fat: 8 Saturated fat: 1 Carbohydrates: 45 Sugar: 13 Fiber: 12 Protein: 12 Cholesterol: 0

3.5.3251

Recipe By: Alison Hoffman, BS, Dietetic Student

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