Cowboy caviar is the dream salad - great textures, plant diversity, and something you can make once but add all week. The salad itself only takes about 5 minutes to make - but we've also shared the cauliflower and chipoltle cream method as well if you're looking for a full plant based meal and extra oestrobolome support.
Why it’s great:
- It’s high in fibre which supports estrogen clearance via the gut and supports regularity.
- Cauliflower is rich in glucosinolates, which support healthy estrogen metabolism.
- It’s packed with polyphenols which fuel the microbiome and support SCFA production
This looks like a lot of steps, but it’s actually fast, easy, and sets you up with lots of leftovers for the week. The chipotle cream is one of my favourite sauces and goes well with just about anything. Enjoy!
For the Cowboy Caviar:
Black beans, cannellini beans, aduki beans, or a mixture. I used a large jar of black beans, because it’s all I had
1 each Yellow and orange pepper, diced
2 red peppers, diced
1 small red onion, diced
A few handfuls of cherry tomatoes, chopped
1 bunch cilantro, chopped
I’d usually put corn in this, but I couldn’t find any fresh corn - go for 2 cobs if you’re going to use it
Chop and mix everything together.
For the Vinaigrette:
Juice of 1/2 a lime and lemon
1 tsp smoked paprika
1/4 tso cumin
2 tsp dijon mustard
Pinch of cayenne (optional)
Extra virgin olive oil
2 tsp maple syrup
For the Chipotle Cream:
1/3 cup pine nuts, soaked for 2-3 hours or overnight - cashews would work as well
1 tbsp dried chipotle, + more to taste
8 sun-dried tomato halves (I use Biona in olive oil) - you could also use jarred red pepper if you have them instead
1 cup warm water
1 tbp lemon juice
2 tbsp olive oil
1 tbsp almond butter
1 medjool date
1 tbsp tamari
1 tsp smoked paprika, + more to taste if you’d like
Throw it all in a blender and add the water to desired consistency. Taste for seasoning.
For the Cauliflower:
1-2 heads, sliced into ‘steaks’
Olive oil, salt and pepper.
Cook these a few minutes on each side to get some colour and then pop in the oven at 180 to soften, about 15-20 mins. If you're doing the whole recipe, start with this and then make your caviar and dressings whilst it's in the oven. Assemble and enjoy!
