Recipe

Southern Caviar

developed by Church Health Center Wellness

This dip is great tucked inside a pita or eaten with tortilla chips. Take this to work for your lunch or use it as an afternoon snack! Beans are a nutritional powerhouse. They are loaded with nutrients, including fiber and protein. Another benefit: they are very inexpensive!

Total time: 10 minutes
Makes 14 servings
Serving Size: about ½ cup
Nutrition Facts (per serving): Calories: 166; Total Fat: 5 g; Saturated Fat: 0.6 g; Sodium: 99 mg; Carbohydrate: 25 g; Fiber: 7 g; Protein: 7 g

Ingredients:

  • 2 (30-ounce) cans black eyed peas, rinsed and drained
  • 1 (15-ounce) can garbanzo beans, rinsed and drained
  • 1 (15-ounce) can white corn, rinsed and drained
  • 1 small red onion, chopped fine
  • 3 cloves garlic, chopped fine
  • 1 large tomato, seeded and chopped
  • 1 large rib celery, chopped
  • 1 green bell pepper, chopped
  • ½ cup fresh parsley, chopped
  • ¼ cup olive oil
  • ¼ cup red wine vinegar
  • Dash of sea salt
  • ½ teaspoon ground black pepper

Directions:

  1. In a medium sized bowl combine all ingredients. Stir well.
  2. Cover with plastic wrap and chill until ready to serve.

Tagged under:

Share on: