May 21, 2008

Cowboy Caviar

Sorry, no picture, we ate it all. This is a great way to keep eating those beans all summer long. This was so yummy. My mom got the recipe from a friend and it is so easy and good for you.
Mix the following in a large bowl:

4 cups of beans (canned, drained or I make my own, I like to use Kidney, black and pinto, but I think most any would work)
4 roma tomatoes, chopped up
1 can corn, drained
2-3 avacados , chopped
1 bunch cilantro, finely chop up the leaves
1 buch of green onion, finely chopped
1 packet of dry Italian seasoning

Mix this all together in a bowl and put it in the fridge to get cool. You can serve it with Tortilla chips are just eat it with a spoon. The flavor is mild enough that kids will eat it too.

A few notes on beans:
Dry beans contain no cholesterol. They're low in sodium, full of complex carbohydrates, contains lot's of dietary fiber and have good vitamins in them like folacin. Along with that they also have iron, calcium, phosphorus and potassium. 1/2 cup of cooked beans is equal to one vegetable serving and 1 cup is equal to a meat/protein serving. So the moral is... eat your beans they're good for you.
(It is really easy to soak and cook your own beans, and cheaper too! Just follow the directions on the package, but remember you have to soak and cook them, I made the mistake of thinking all you had to do was soak them. Needless to say dinner that night was not the best.)

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