Quinoa Cowboy Caviar Recipe

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Serves 8

• 1/2 cup quinoa, uncooked
• 1 (14 ounces) can black-eyed peas, drained and rinsed
• 1 (14 ounces) can black beans, drained and rinsed
• 1 1/2 cups frozen corn, defrosted
• 1 1/2 cups tomatoes, chopped (about 2 small tomatoes)
• 1 medium sweet bell pepper (any color), chopped
• 4 green onions, thinly sliced
• 1 jalapeño pepper, ribs and seeds removed, and finely chopped
• 1/2 cup cilantro, chopped (optional)

For the dressing:

• 1/3 cup olive oil
• 3 tablespoons red wine vinegar
• 2 teaspoons maple syrup or honey
• 1 teaspoon ground cumin
• 1 teaspoon chili powder
• 1/2 teaspoon salt
• 1/4 teaspoon of ground black pepper

1. Thoroughly rinse quinoa in a fine-mesh strainer.
2. Bring about 2 cups of salted water to a boil in a medium saucepan. Add quinoa and bring to a simmer, reducing the heat if needed. Allow quinoa to cook for 12 minutes.
3. While the quinoa is cooking, combine the black-eyed peas, black beans, corn, chopped tomatoes, bell pepper, green onions, jalapeño pepper and cilantro (if using) in a large serving bowl.
4. Once the quinoa is finished cooking, turn off the heat and drain the excess water using the fine-mesh strainer.
5. Add the cooked quinoa to the bean mixture in the large serving bowl.
6. To make the dressing, whisk together the olive oil, red wine vinegar, maple syrup, ground cumin, chili powder, salt and pepper until well blended.
7. Pour the dressing over the quinoa mixture and toss until well mixed.
8. For best flavor, let the mixture marinate in the refrigerator for at least 20 minutes before serving.

See below for the nutrition facts for 1 serving of quinoa cowboy caviar.

Calories: 158
Protein: 8 grams
Total carbohydrates: 30 grams
Dietary fiber: 6 grams
Total fat: 17 grams

Nutrition facts are an estimate and vary based on serving size.

This quinoa cowboy caviar is a fun recipe to get the kids involved in the kitchen.

Based on your child's age and skill level, let them help with:

• Rinsing off the quinoa.
• Dumping the canned peas and beans, along with the thawed corn, in the large bowl.
• Chopping the tomatoes and bell peppers. Use a child-safe knife with young children.
• Mixing all the ingredients in the large bowl.
• Practicing their math skills by measuring out the ingredients for the dressing. Or you can measure, and your child can dump the dressing ingredients in the bowl.
• Whisking the dressing ingredients together.

This recipe has been tested at the Children's Healthcare of Atlanta Kauffman Family Teaching Kitchen, located in the Center for Advanced Pediatrics. The Kauffman Family Teaching Kitchen offers interactive, hands-on cooking and nutrition classes for patients, their families and children in the community.

To learn more, email teachingkitchen@choa.org.