Mediterranean Diet Cowboy Caviar

Brighten up your table with Mediterranean Diet Cowboy Caviar, a vibrant twist on the classic recipe that’s brimming with hearty legumes, crisp veggies, and Mediterranean-inspired flair. Featuring protein-packed black beans and chickpeas alongside juicy tomatoes, crunchy bell peppers, creamy avocado, and tangy kalamata olives, this dish is as nutritious as it is delicious. Tossed in a zesty lemon and olive oil dressing infused with garlic, oregano, and cumin, this no-cook recipe comes together in just 20 minutes. Topped with crumbled feta and fresh parsley, it’s perfect as a dip for whole-grain pita chips, a topping for grilled proteins, or a colorful standalone salad. Packed with fiber, healthy fats, and bold flavors, this Mediterranean Cowboy Caviar is a fresh, wholesome crowd-pleaser that’s sure to delight!

Nutriscore Rating: 81/100

Prep Time:20 mins

Cook Time:0 mins

Total Time:20 mins

Servings: 8

Ingredients

• 1 cup black beans, cooked and rinsed
• 1 cup chickpeas, cooked and rinsed
• 2 large tomatoes, diced
• 1 red bell pepper, diced
• 1 green bell pepper, diced
• 0.5 cup red onion, finely chopped
• 1 cucumber, diced
• 1 avocado, diced
• 0.5 cup kalamata olives, pitted and sliced
• 0.5 cup feta cheese, crumbled
• 0.25 cup fresh parsley, chopped
• 2 tablespoons fresh lemon juice
• 3 tablespoons extra virgin olive oil
• 1 tablespoon red wine vinegar
• 1 garlic clove, minced
• 1 teaspoon ground cumin
• 1 teaspoon dried oregano
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper

Directions

Step 1

In a large mixing bowl, combine the black beans, chickpeas, diced tomatoes, red bell pepper, green bell pepper, red onion, cucumber, avocado, and kalamata olives.

Step 2

Add the crumbled feta cheese and chopped fresh parsley to the bowl.

Step 3

In a small bowl, whisk together the lemon juice, olive oil, red wine vinegar, minced garlic, ground cumin, dried oregano, salt, and black pepper to create the dressing.

Step 4

Pour the dressing over the bean and vegetable mixture.

Step 5

Gently toss all the ingredients together until they are well mixed and coated with the dressing.

Step 6

Adjust seasoning with additional salt or black pepper as necessary.

Step 7

For best flavor, let the Cowboy Caviar sit for at least 20 minutes before serving.

Step 8

Serve as a dip with whole-grain pita chips, as a topping for grilled chicken or fish, or enjoy it on its own as a refreshing salad.

Nutrition Facts

Serving size	1815.8 grams (1815.8g)

Amount per serving	% Daily Value*
Calories	1959

Total Fat 123.00g	158%
Saturated Fat 30.40g	152%
Polyunsaturated Fat 0.00g
Cholesterol 100mg	33%
Sodium 4425mg	192%
Total Carbohydrate 172.60g	63%
Dietary Fiber 61.10g	218%
Total Sugars 38.90g
Protein 65.00g	130%

Vitamin D 0IU	0%
Calcium 1087mg	84%
Iron 22mg	124%
Potassium 4388mg	93%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 53.8%

Protein: 12.6%

Carbs: 33.6%