Cowboy Caviar

You guys. 

I can't think of a better way to incorporate some of the healthiest foods into one icantgetenoughofthisdipsaladsalasawhateveryouwanttocallit.

Bottom line: This dish is delish! And one of the best parts of this tasty dish, other than the fact that it is totally wholesome, is that you can change it up in anyway you want. Don't care for black beans? Add kidney beans. Don't care for avocado (say whaaa?)? Leave it out. 

This is a recipe I recommend often to patients who struggle to find ways to incorporate beans/legumes into their diet. But if you stick around here at Wholesome, you won't struggle much longer. We LOVE beans here. Research shows that the bacteria in our colon use the breakdown of beans to produce products that help protect our colon cells and thus reducing the risk of colorectal cancers and are a good source on non-heme iron, folate, and plant-based protein. Beans contain, on average, about 7.6 grams of protein and 7.5 grams of fiber per just one-half cup. Take that beef.

What many people don't know is that beans are also beneficial for helping to build and maintain bone structure. Beans contain iron, phosphorous, calcium, magnesium, manganese, copper, and zinc which are all important for bone health. Take that dairy.

Not to mention, beans are also beneficial reducing risk for heart disease, cancer, type 2 diabetes, lowering blood pressure. 

Am I boring you with how healthy beans are for you?


Serve this dish as your next gathering or when you need to bring a dish to pass. It would be delish served with chips, as "salsa" for a baked potato, on top of a toasted English muffin (per my Auntie Ann), or another other avenue you can think of.

Cowboy Caviar

Note: This dish is best when marinated for at least 1-hour, or even better, overnight.


Get out a large cutting board an excellent knife and get chopping. Placed your diced red onion, peppers, tomatoes, avocados, chopped cilantro, and frozen corn in a large bowl. 

To make the dressing, in a small bowl, mix together the olive oil, sugar, vinegar, chili powder, and salt until well combined. 

Mix in the dressing with the chopped cancer fighters and mix until well combined.  

Let the dish marinate and refrigerate at least 1 hour before serving, or better yet, overnight.


1/2 large red onion, diced

1 red pepper, seeded and diced

1 green pepper, seeded and diced

2 cups, frozen corn

4 roma tomatoes, seeded and diced

2 ripe avocados, seeded and diced

1, 15 ounce can reduced-sodium black beans

1, 15 ounce can reduced-sodium black eyed peas

1 large handful cilantro, chopped

1/2 cup extra virgin olive oil

1/4 cup granulated sugar

1/3 cup white wine vinegar

1 teaspoon chili powder

1 teaspoon salt