Cowboy Salad

Jun 29 2011

Fight disease by adding antioxidants like the ones found in this loaded vegetable salad!
Recipe courtesy of Oregon State University

Serves 12

Dietitian's Tip: 

This salad is extremely versatile! It is packed with vegetables and flavor. Perfect as a salad, dip or great for topping on a lean meat fresh from the barbeque like chicken breast or fish!


2 (15-ounce) cans black-eyed peas or black beans
1 (15-ounce) can corn
1 small bunch of cilantro, or to taste
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
Salt and pepper to taste


Drain and rinse the black-eyed peas (or black beans) and corn. Finely chop the cilantro and green onions. Dice the avocados and tomatoes. Combine all ingredients in a large bowl.

Mix oil, vinegar (or lime juice), and salt and pepper together in a small bowl. Pour oil mixture over salad ingredients and toss lightly.

Serve with your favorite meal or as a snack with tortilla chips.

Nutrition Information: 

Per serving: 70 calories, 2.5 g total fat, 0 g saturated fat, 9 g carbohydrates, 2 g protein, 2 g fiber, 150 mg sodium