Texas Caviar Recipes for Appetizers - How Foods Fight Cancer

Texas Caviar Recipes for Appetizers - How Foods Fight Cancer

MAKES ABOUT 4 CUPS (16 SERVINGS)

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 (page 106)
or wedges of whole-grain pita bread.

1⁄2 cup bulgur
1⁄4 teaspoon salt
1 cup boiling water
11⁄2 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 tablespoons freshly squeezed lime juice
1 to 2 chipotle chiles in adobo sauce, minced, or
1⁄4 teaspoon crushed red pepper flakes
1 to 2 teaspoons adobo sauce (from the chiles;optional)
1⁄2 teaspoon ground cumin
1⁄4 teaspoon ground coriander


1. 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.

2. 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.

3. 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