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Vegetarian Cowboy Salad
URL of this page: https://medlineplus.gov/recipes/vegetarian-cowboy-salad/

Vegetarian Cowboy Salad

Prep time: 20 minutes
Cook time: 0 minutes
Total time: 20 minutes
Number of Servings: 15

Ingredients

  • 2 cans (15 ounces) black-eyed peas or black beans (try a mix, or other types)
  • 1 1/2 cups corn (canned and drained, frozen, or fresh cooked)
  • 1 bunch cilantro
  • 1 bunch green onions (5 green onions)
  • 3 medium tomatoes
  • 1 avocado (optional)
  • 1 Tablespoon canola or vegetable oil
  • 2 Tablespoons vinegar or lime juice
  • 1/2 teaspoon each salt and pepper

Directions

  1. Drain and rinse the black-eyed peas (or black beans) and corn.
  2. Finely chop the cilantro and green onions.
  3. Dice the tomatoes and avocado.
  4. Combine all veggies in a large bowl.
  5. Mix oil, vinegar or lime juice, salt and pepper together in a small bowl.
  6. Pour oil mixture over salad ingredients and toss lightly.
  7. Refrigerate leftovers within 2 hours.

Notes:

  • Use as a filling for tacos, burritos or wraps, on a burger, over a baked potato, or as a snack with tortilla chips.
  • Try adding other vegetables such as sweet or hot peppers, cucumber or zucchini.
  • Freeze extra lime juice to use later.
  • Cook your own dry beans. One can (15 ounces) is about 1 1/2 to 1 3/4 cups drained beans.

Find more delicious recipes from FoodHero.org

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Vegetarian Cowboy Salad

Nutrition Information

15 servings per container
Serving size 1/2 cup (119g)
Amount Per Serving
Calories 90
% Daily Value*
Total Fat 3.5g 4%
Saturated Fat 0g 0%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 260mg 11%
Total Carbohydrate 14g 5%
Dietary Fiber 5g 18%
Total Sugars 2g
Includes 0g Added Sugars 0%
Protein 4g
Vitamin A 8mcg 1%
Vitamin C 8mg 8%
Vitamin D 0mcg 0%
Calcium 27mg 2%
Iron 1mg 6%
Potassium 291mg 6%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Related Health Topics

  • Food Labeling
  • Minerals
  • Nutrition
  • Vitamins

Recipes that make it to Food Hero have had a long journey getting there. Most of the recipes have been used by our nutrition educators in the field and then submitted to the Food Hero team to be considered for the website. Recipes have the criteria found at this link: https://foodhero.org/recipe-criteria.

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National Library of Medicine 8600 Rockville Pike, Bethesda, MD 20894 U.S. Department of Health and Human Services National Institutes of Health
Last updated June 9, 2021
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