Texas Caviar
This colorful and crunchy “caviar” is full of fiber, very low in fat, and cholesterol free, making it a wonderful dip for reducing cancer risk. Scoop it up with Baked Tortilla Chips or wedges of whole-grain pita bread.
Ingredients
At a glance
Meal/Course
Ethnic Influence
Main Ingredient
Cooking Method
Difficulty
Featured Partners
Makes 4 cups
1/2 cup bulgur
1/4 tsp salt (optional)
1 cup boiling water
1 1/2 cups cooked or canned black-eyed peas, rinsed and drained
2 tomatoes, finely chopped
1 green bell pepper, finely chopped
3 green onions, finely chopped
1/4 cup minced fresh cilantro
3 T freshly squeezed lime juice
1-2 chipotle chiles in adobo sauce, minced, or 1/4 tsp crushed red pepper flakes
1-2 tsp adobo sauce (from the chiles; optional)
1/2 tsp ground cumin
1/4-1/2 tsp ground coriander
Methods/steps
Combine the bulgur and salt in a large bowl. Stir in the boiling water, cover, and let stand for about 25 minutes, or until the bulgur is tender. Drain off any excess water.
Transfer the bulgur to a large mixing bowl. Add all of the remaining ingredients and stir until well combined. Taste and adjust the salt, lime juice, and adobo sauce if needed. Chill for at least 1 hour before serving.
Stored in a covered container in the refrigerator, leftover Texas Caviar will keep for up to 3 days.
PER SERVING: 43 calories; 0.2 g fat; 0.1 g saturated fat; 5% calories from fat; 0 mg cholesterol; 2.2 g protein; 8.6 g carbohydrate; 1 g sugar; 2.1 g fiber; 134 mg sodium; 13 mg calcium; 0.8 mg iron; 10.1 mg vitamin C; 117 mcg beta-carotene; 0.2 mg vitamin E
Transfer the bulgur to a large mixing bowl. Add all of the remaining ingredients and stir until well combined. Taste and adjust the salt, lime juice, and adobo sauce if needed. Chill for at least 1 hour before serving.
Stored in a covered container in the refrigerator, leftover Texas Caviar will keep for up to 3 days.
PER SERVING: 43 calories; 0.2 g fat; 0.1 g saturated fat; 5% calories from fat; 0 mg cholesterol; 2.2 g protein; 8.6 g carbohydrate; 1 g sugar; 2.1 g fiber; 134 mg sodium; 13 mg calcium; 0.8 mg iron; 10.1 mg vitamin C; 117 mcg beta-carotene; 0.2 mg vitamin E
Additional Tips
Substitute jalepeno chili peppers for the chipotle chilies.
To view all of the current Food for Life Cooking and Nutrition Class locations, please visit:
http://www.cancerproject.org/classes
http://www.cancerproject.org/classes
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Created by Lester
Curry means "sauce" and is typically a blend of several spices. Use this blend in your favorite curry dishes.
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