Home Cowboy Salad

Featuring Tasty Tomatoes, the September Pick of the Month

Cowboy Salad

Tomatoes are the perfect late-summer Pick of the Month. They’re ripe now, in all sizes, loaded with flavor, vitamins and other nutrients. And they go with any meal, from omelets to sandwiches to soups and pastas. They also make a great snack by themselves!

Pick some up today!

Prep Time: 20 minutes.

Cook Time: None.

Servings: 15.

Ingredients

  • 2 15-ounce cans black-eyed peas or black beans (try a mix, or other types).
  • 1 1/2 cups corn (canned, frozen or fresh).
  • 1 bunch cilantro.
  • 1 bunch green onions (about 5 green onions).
  • 3 medium tomatoes.
  • 1 avocado (optional).
  • 1 tablespoon vegetable oil.
  • 2 tablespoons vinegar or lime juice.
  • 1/2 teaspoon each salt and pepper.

Directions

  1. Drain and rinse black-eyed peas (or black beans) and corn. Chop cilantro and green onions.
  2.  Dice tomatoes and avocado.
  3.  Combine all veggies in a large bowl.
  4.  Mix oil, vinegar, salt and pepper in a small bowl.
  5.  Pour oil mixture over veggies and toss lightly.

Thank you foodhero.org.

What’s so Great About Tomatoes?

  • They come in all sizes and colors.
  • They’re versatile, low in calories and fat-free.
  • They’re a good source of vitamins A and C and potassium.

What’s the Best Way to Eat Tomatoes?

  • Eaten right out of the garden.
  • Topped with fresh herbs, such as basil or oregano.
  • Stewed for use in sauces.
  • Stuffed, roasted or baked.
  • Added to your salad.
  • Marinated and dehydrated for a year-round taste of summer.

Selection & Preparation

Selection:  Select tomatoes that are firm, glossy and smooth. Pass on tomatoes that are soft or bruised.
Storage:  Tomatoes can be ripen at room temperature, away from sunlight for about 1 week.
Pre-preparation:  Wash your tomatoes prior to using them.
Preparation:  Dice, chop, cook, roast, stuff, stew or eat raw.

  • Serving Size: 1/2 cup.
  • Amount Per Serving
    • Calories:90.
    • Total Fat: 3.5 g.
    • Sodium: 260 mg.
    • Total Carbohydrates: 14 g.
    • Dietary Fiber: 4 g.
    • Protein: 4 g.

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