0 from 15 votes
Cowboy Salsa
Cowboy salsa is loaded with great healthy ingredients and makes a tasty dip with tortilla chips, packed in lettuce wraps or served alongside roasted meats and vegetables.
Prep Time
20 mins
Total Time
20 mins
Servings: 8 servings
Calories: 319 kcal
Course:
Side Dish , Snacks
Cuisine:
American
Ingredients
- 270 g fresh tomatoes 1½ cups, diced
- 225 g bell pepper 1 medium size/ 1½ cups, diced, any colour-red, green, yellow or orange
- 400 g corn 15 oz can, drained or 1½ cups frozen (no need to thaw)
- 400 g black eyed peas 15 oz can, drained and rinsed
- 400 g black beans 15 oz can, drained and rinsed
- 100 g red onion 1 medium size, diced
- 1 large Jalapeño seeds removed or left in for more heat, diced, or picked
- 30 g fresh parsley ½ cup, or fresh cilantro (coriander), roughly chopped
Dressing
- 80 ml olive oil ⅓ cup
- 45 ml white wine vinegar 3 tablespoons
- 30 ml lime juice 2 tablespoons
- 5 g sugar 1 teaspoon
- 1 medium clove garlic chopped small
- 1 teaspoon salt
- ½ teaspoon black pepper freshly ground
Topping
- 1 medium avocado diced
Instructions
- Add 270 g fresh tomatoes, 225 g bell pepper, 400 g corn, 400 g black eyed peas, 400 g black beans, 100 g red onion, 1 large jalapeño and 30 g fresh parsley to a large mixing bowl and mix well till combined and set aside.
- In a separate bowl, combine 80 ml olive oil, 45 ml white wine vinegar, 30 ml lime juice, 5 g sugar, 1 medium clove garlic, 1 teaspoon salt and ½ teaspoon black pepper and whisk till fully combined.
- Pour dressing over the salsa mixture and toss well till all ingredients are coated in dressing. Add 1 medium avocado (diced) and toss before serving, enjoy with tortilla chips or wrapped in lettuce leaves.
Cup of Yum
Notes
- Make ahead - This salsa is even better if made a few hours earlier or the day before to give the flavours time to come together. Add the avocado just before serving as it will darken and become mushy when exposed to air.
- Storing - Keeps in a sealed container (without the avocado) in the fridge for up to 3 days. We do not recommend freezing.
Nutrition Information
Calories
319kcal
(16%)
Carbohydrates
41g
(14%)
Protein
11g
(22%)
Fat
14g
(22%)
Saturated Fat
2g
(10%)
Polyunsaturated Fat
2g
Monounsaturated Fat
9g
Sodium
302mg
(13%)
Potassium
742mg
(21%)
Fiber
12g
(48%)
Sugar
7g
(14%)
Vitamin A
1678IU
(34%)
Vitamin C
55mg
(61%)
Calcium
47mg
(5%)
Iron
3mg
(17%)
Nutrition Facts
Serving: 8servings
Amount Per Serving
Calories 319
% Daily Value*
| Calories | 319kcal | 16% |
| Carbohydrates | 41g | 14% |
| Protein | 11g | 22% |
| Fat | 14g | 22% |
| Saturated Fat | 2g | 10% |
| Polyunsaturated Fat | 2g | 12% |
| Monounsaturated Fat | 9g | 45% |
| Sodium | 302mg | 13% |
| Potassium | 742mg | 16% |
| Fiber | 12g | 48% |
| Sugar | 7g | 14% |
| Vitamin A | 1678IU | 34% |
| Vitamin C | 55mg | 61% |
| Calcium | 47mg | 5% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.