If your kid is a picky eater, turning vegetables into something different and new is a great way to entice them to eat them. Texas Caviar does that! It’s technically a salad but is often eaten as a dip with tortilla chips, which makes all the vegetables in it more fun to eat. Luckily, most of the preparation can be done by little hands, with some help from an adult. 

Nutrition:

This recipe boasts six vegetables in every bite, and is made with everyday pantry items, so you’re not spending a lot of money to give your child a lot of essential vitamins.

  • Beans—packed with fiber and plant-based proteins, beans may offer the “bang for your buck” for nutrition.
  • Corn—this popular grain is a great source of fiber, improving digestive health.
  • Bell Pepper—rich in vitamins C, B6, and K to provide healthy immune and blood systems. 
  • Tomatoes—a nutrient-dense food, tomatoes are packed with vitamins C and A, potassium, fiber, calcium, folic acid, beta-carotene, and other antioxidants.   

Ingredients:

  • 15 ounces black beans, canned
  • 15 ounces corn, canned
  • 4 medium plum tomatoes
  • 1/4 cup green onion, sliced
  • 1 medium bell pepper, green
  • 1 medium bell pepper, red
  • 1/4 cup Italian dressing, low fat
  • 1 medium lime
  • 1/4 cup cilantro
  • Tortilla chips, for serving

How to make Texas Caviar:

  1. Drain and rinse black beans and corn. 
  2. Chop tomatoes, green onion, and bell peppers. 
  3. Add all vegetables to a medium bowl and stir to combine.
  4. Add the Italian dressing, the juice from the lime, and chopped cilantro; toss to coat.
  5. Serve immediately with tortilla chips, or chill before serving.
  6. Keep covered in the refrigerator for a couple of days of snacking.
texas caviarWhat your child can do to help:

Your child can be very hands-on with this recipe, depending on their age. Obviously, dicing the onion and peppers might be hard for little hands, but most kids over the age of 10 can probably work a handheld can opener, even an electric one. Once the ingredients are diced, opened and drained, your child should be able to do everything else.

Give your child a big spoon or spatula and let them mix the vegetables together. They can then pour in the dressing, squeeze the lime, and then stir it all together with the cilantro. Kids will especially love dipping their tortilla chips into this salad!

Make it your own.

There are a few ingredients you can add to make this recipe your own special creation. Most commonly, Texas Caviar may include diced jalapeños, which add a kick of spice to the dish. You could also make your own dressing, using olive oil, vinegar, and a blend of spices you pick. If you don’t have green onions, you could swap in red onion. Another substitution you could make is to switch the black beans for black-eyed peas or you could add another type of bean to the mix.

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