Looking for the perfect crowd-pleasing appetizer? This colorful Cowboy Caviar with Microgreens brings together summer’s best flavors in one healthy, vibrant dish that’s ready in just 30 minutes!
This isn’t your ordinary bean salad! Packed with black beans, sweet corn, fresh vegetables, and topped with our signature microgreens, it’s a nutritious dip that actually tastes amazing. The secret? Fresh sunflower shoots mixed right in and zesty microgreens on top for an extra burst of flavor and nutrition.
What Makes This Special
- The Greensted touch – sunflower shoots and zesty mix microgreens elevate this classic
- Crowd-pleaser – serves 10 and appeals to all dietary preferences
- Quick prep – just 30 minutes from start to finish
- Healthy indulgence – packed with protein, fiber, and fresh vegetables
- Customizable heat – add jalapeños or hot sauce to taste
Microgreens Make the Difference
We use two types of our fresh microgreens in this recipe:
- Sunflower shoots (chopped and mixed in) – add a mild, nutty flavor and extra nutrition
- Zesty mix microgreens (for garnish) – provide a peppery kick and beautiful color contrast
Serving Suggestions:
- Perfect for potlucks, parties, and family movie nights
- Great as a side dish for grilled meats
- Healthy enough to eat as a light lunch
- Pairs perfectly with tortilla chips or fresh vegetables
Pro Tips:
- Use citrus-infused balsamic vinegar for extra brightness
- Partially drain tomatoes to prevent the dish from getting watery
- Let flavors meld for even better taste
All ingredients, including our fresh microgreens, are available at The Greensted in downtown Zumbrota! This recipe showcases the best of what our store offers – fresh, local, and nutritious ingredients.
Perfect for: Summer gatherings, healthy snacking, potluck events, game day, outdoor parties
Cowboy Caviar with Microgreens
Ingredients
- 1 15 oz can Black Beans drain and rinse well
- 1 14 oz can Diced tomatoes - petite partially drained
- 1 11 oz can Shoepeg Corn well drained
- 1/2 cup Green Pepper diced
- 1 teaspoon Garlic minced
- 1 small Onion - red or sweet onion chopped
- 1-2 small Cucumbers chopped small
- 1/2 cup Greensted - Sunflower Shoots chopped,
- 2 Tablespoons Extra virgin olive oil
- 2 Tablespoons White Balsamic Vinegar Lemon or Citrus infused
- 1-2 Tablespoons Lime Juice
- 1 teaspoon Cumin more or less to taste
- 1/2 teaspoon Honey
- Salt to taste
- 1 oz Greensted Zesty Mix Microgreens Reserve for garnish
- Tortilla chips
Instructions
- In a large mixing bowl, pour drained black beans, diced tomatoes (partially drained) Shoepeg corn (drained), green pepper, garlic, onion, and cucumbers. Mix together. Stir in chopped sunflower shoots.
- Mix together olive oil, vinegar, lime juice, and cumin in a jar with tight-fitting lid. Shake well to mix. Pour into tomato mixture. Stir well making sure the dressing combines well with the other ingredients. Taste. Add salt if desired.
- To serve: garnish with plenty of Zesty Mix microgreens and enjoy with tortilla chips
- Kick it up: Add finely chopped jalapeno peppers, or other hot pepper, hot pepper sauce to taste. Corn: Use fresh cooked corn, or frozen yellow/white kernel corn
Notes
| Nutrition per serving | 149 calories | 18 g. carbs | 7 g. fat | 5 g. protein | 217 mg sodium | 4 g sugar | 4 g. fiber |