Sargent Choice ScooperBowl Texas Caviar

Sargent Choice ScooperBowl Texas Caviar

February 6, 2023

Tessa Paget-Brown, Dietetic Intern

Why We Chose This Recipe

  • This recipe is a fun and affordable option, especially for occasions where you might be feeding big group, such as a Super Bowl watch party. It is a great source of plant-based protein, fiber, and micronutrients!
  • This no-cook recipe is also dorm-friendly and can be modified to fit your budget and preferences.

Recipe adapted from Homesick Texan
Yield: 8 servings

 Ingredients

  • 1 15-ounce can black beans
  • 1 15-ounce can black-eyed peas
  • 1 15-ounce can corn kernels
  • 1 small red onion (~1/2 cup diced)
  • 2 medium tomatoes (e.g., Roma tomatoes)
  • 3 spears celery
  • 1/2 bunch fresh cilantro (optional)
  • 2 tablespoons olive oil
  • 2 tablespoons lime juice OR the juice of 1 lime
  • 2 gloves garlic, minced OR 1/4 teaspoon garlic powder
  • 1 teaspoon ground cumin
  • 1 teaspoon cayenne*
  • Salt
  • Black pepper

Directions

  1. Rinse and drain black beans, black-eyed peas, and corn in a colander. Transfer to a large mixing bowl.
  2. Dice celery, red onion, and tomatoes into approximately 1/2 inch (1 cm) pieces, chopping the vegetables around the same size as a bean. Add to the mixing bowl.
  3. Roughly chop the cilantro (if using) and add to the mixing bowl.
  4. Add olive oil, lime juice, garlic powder, cumin, and cayenne to the mixing bowl. Stir until well combined.
    *If you prefer a less spicy dish, start by adding 1/4–1/2 teaspoon of cayenne, adjust to taste.
  5. Taste and adjust seasonings as desired. Add salt and black pepper to taste.
  6. Serve immediately or refrigerate. Store in an airtight container for up to 3 days.

What We Liked

  • You can make substitutions for ingredients, depending on your preferences and what you have stocked, and the dish will still turn out great! Since we had chickpeas on hand, we replaced some of the black-eyed peas with chickpeas to add more variety.
  • You can tailor the seasoning to your tastes and preferred spice level! We left the cilantro out of the recipe to appeal to more students’ tastes. If you don’t enjoy cilantro and still wanted the visual aesthetic of a leafy green, chopped parsley can be a neutral alternative.

    Suggestions

    • Use whole wheat tortillas, whole wheat crackers, or multigrain tortilla chips to scoop and serve! This recipe can also be use as a topping for a meal or as a side dish.
    • Replacing the tomatoes with a 10-oz can of diced tomatoes can be a budget-friendly option, especially when tomatoes aren’t in season. Canned diced tomatoes with green chilies can be great a way to add extra flavor to the dish!
    • If you want to reduce the amount of sodium in the recipe, select canned options that are labeled “no salt added”. You can also substitute the canned corn with 1 1/2 cups of frozen corn (thawed).

    Nutritional Value

    • Beans are rich in protein and fiber. Protein helps makes meals and snacks satisfying for longer periods of time and fiber is great for digestion. Fiber also supports heart health because having a diet high in fiber-rich foods it may help to lower cholesterol.
    • Bell peppers, tomatoes, and onion provide us with fiber and a variety of vitamins, minerals, and phytochemicals that support our overall health. Bell peppers and tomatoes provide us with vitamin A and vitamin C, which support our eye, skin, and immune health. Bell peppers are also a good source of potassium, which is essential for the function of our hearts, muscles, and nerves.
      Onions provide vitamin C and potassium, as well as folate and vitamin B6. Folate is needed for the formation of red blood cells and the growth and function of other cells in our bodies. Vitamin B6 is important for maintaining the health of our immune system and nervous system.
    • Olive oil provides heart-healthy fats and helps our bodies absorb fat-soluble vitamins (vitamins A, E, D, and K) from the beans and vegetables.