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Cowboy Caviar

This recipe is a great way to get protein and is packed with iron, vitamin C, and fiber. Legumes like chickpeas and black beans are a great source of non-heme iron. Almost all of the veggies are loaded with vitamin C to help your body to absorb that iron.

This kid-friendly recipe is great for families to make ahead, and have in the fridge to enjoy over salad, as a snack with tortilla chips, or eat on its own!

You can also use beans prepared from dried, and add any other herbs and spices you like.


15 1⁄2 oz black beans (canned, no salt added, drained and rinsed)
15 1⁄2 oz pinto beans (canned, no salt added, drained and rinsed)
15 1⁄2 oz chickpeas/garbanzo beans (canned, no salt added, drained and rinsed)
15 1⁄2 oz corn (canned, no salt added, drained and rinsed)
4 oz can of green chiles
1 green pepper (small, chopped)
1 red pepper (small, chopped)
1 red onion (small, chopped)
5 stalks of celery (chopped)
3 clv garlic (chopped, or 1/2 tbsp. garlic powder)
3⁄4 c olive oil
1⁄2 c apple cider vinegar
  salt and pepper (to taste)

Yield amount

15 1/3 cup Servings

Preparation time

15 minutes


  1. In the bowl, add all of the chopped ingredients and canned goods, then add oil and vinegar.
  2. Stir everything together. Be sure to taste for seasoning!
  3. Let sit in the fridge for at least 30 minutes, or overnight to let the flavors come together.
  4. Enjoy!


Equipment you’ll need:

  • Bowl
  • Spoon
  • Can opener
  • Knife
  • Cutting board
  • Measuring cups
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