Lentil Cowboy Caviar
A protein rich, vegetable heavy, hearty cowboy caviar, where we swap lentils for black beans. Serve over grilled protein, or with chips as a dip.
Servings: 6
Calories: 500kcal
Ingredients
For the Salad
- 2 cups cooked lentils cooled
- 4 large tomatoes diced
- 15 ounce corn 1 can, drained
- 2 avocados diced
- 2 cups bell peppers or sweet mini peppers, diced
- 1½ cups cucumbers diced
- ½ bunch fresh parsley chopped
- ½ bunch fresh cilantro chopped
- ½ large red onion finely diced
- 3 green onions sliced
For the Dressing
- ½ cup olive oil
- ¼ cup red wine vinegar
- 2 tablespoons balsamic vinegar
- ¼ cup honey
- Salt and freshly ground black pepper to taste
- 1 lemon squeezed
Instructions
Step 1: Prepare the Vegetables
- Dice the tomatoes, cucumbers, peppers, onion, avocado, and chop the fresh herbs.
Step 2: Make the Dressing
- In a small bowl or mason jar, whisk together the olive oil, red wine vinegar, balsamic vinegar, honey, salt, and pepper until smooth and well combined.
Step 3: Combine Everything
- In a large serving bowl, add the cooked lentils, tomatoes, corn, avocado, peppers, cucumbers, parsley, cilantro, red onion, and green onions.
- Pour the dressing over the top and gently toss until everything is evenly coated.
Step 4: Chill
- For the best flavor, refrigerate for 30 minutes before serving. This allows the vegetables to absorb the dressing while keeping everything crisp and fresh.
Nutrition
Calories: 500kcal | Carbohydrates: 55g | Protein: 12g | Fat: 30g | Saturated Fat: 4g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 20g | Sodium: 21mg | Potassium: 1144mg | Fiber: 14g | Sugar: 23g | Vitamin A: 3057IU | Vitamin C: 96mg | Calcium: 56mg | Iron: 4mg