COWBOY CAVIAR
(Use during C. T.) Beans are a great way to add fiber and plant-based protein to your diet. Preparing dried beans is a great way to have some money in your grocery budget. Canned beans cost about 70 cents while dried beans cost around 20 cents per cup. You can find dried beans at your local grocery store and can often find them in bulk bins as well. Buying in bulk saves you money because it allows you to only buy the amount you need and pay by the pound. When cooking dried beans, place them in a pot and cover with water. Soak these beans overnight. After soaking, rinse the beans and then simply follow your recipe. Keep in mind that beans will expand as they soak and 1 cup dry beans will yield about 2.5 cups after soaking. Lyra Lemieux is a volunteer at Dana-Farber who is in the Health Science major at University of Massachusetts Boston. She has always had a passion for health and exercise; working in nutrition is the perfect path for her. Lyra is studying to become a registered dietician.
Provided by ElizabethKnicely
Categories Salad Dressings
Time 1h30m
Yield 10 serving(s)
Number Of Ingredients 15
Steps:
- If you are working with dry beans, soak only the black beans overnight. In a 5-quart saucepan, bring 10 cups water to a boil. Add 1 bag of black beans and return to a boil; let boil 2-3 minutes. Cover tightly and set aside at room temperature for an hour. Drain and rinse beans. Repeat this with the black-eyed peas before preparing the rest of the recipe.
- Combine black-eyed peans, black beans, corn, green onions, green bell pepper, tomatoes, and cilantro in a medium bowl.
- Prepare dressing: In a small bowl whisk together the olive oil, vinegar, lime juice, Dijon mustard, and salt and pepper.
- Pour dressing over bean mixture. Cover and refrigerate until ready to serve.
- Just before serving, add avocado and gently stir to combine. Scoop into peppers and serve.
Nutrition Facts : Calories 180.9, Fat 5.3, SaturatedFat 0.8, Sodium 139.6, Carbohydrate 28.2, Fiber 9, Sugar 6.6, Protein 7.3
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