I am
Cowboy caviar cups
heartfoundation.org.au|Helpline 13 11 12

Cowboy caviar cups

10 minutes (30 minutes)
Serves 8 (as a side dish)
  • 24 wonton wrappers (see tip)  
  • Olive oil cooking spray 
  • 2 large avocados 
  • 2 tablespoons lime juice 
  • ½ cup chopped fresh coriander, plus sprigs to garnish 
  • ½ red onion, finely chopped 
  • 400g can no added salt black beans, rinsed, drained  
  • ½ red capsicum, finely chopped 
  • 1 roma tomato, cut into 1cm dice 
  • 1/3 cup frozen corn kernels, thawed  
  • 2 tablespoons pickled sliced jalapenos, finely chopped 
  • 2 teaspoons red wine vinegar 
  1. Lightly spray both sides of each wonton wrapper with olive oil. Press wrappers into a 24 hole non-stick mini muffin tray or 2 x 12 hole (1/3 cup capacity) non-stick muffin trays (see Tips). 
  2. Cook in 180C oven (fan-forced) for 7-8 minutes or until golden. Cool in tray. 
  3. Coarsely mash avocado with lime juice in a bowl. Stir in half the onion and ¼ cup coriander.  
  4. Place remaining onion and coriander in a large bowl. Stir in beans, capsicum, tomato, corn, jalapeno and vinegar.  
  5. Spoon 1 teaspoon mashed avocado into each wonton cup. Top with bean mixture. Dollop remaining avocado on top. Garnish with coriander sprigs. 

Tips

  • Wonton cups can be made in either mini or regular sized muffin pans. 
  • Wonton wrappers are available from the refrigerated cabinet in major supermarkets and from Asian grocery stores.  
  • Unfilled wonton cups will keep for 2 days in an airtight container. Add filling just before serving. Use up any excess filling in salads, wraps or sandwiches. 

You might also be interested in

6 delicious and healthy soups

6 delicious and healthy soups

6 delicious and healthy soups

These healthy soup recipes are packed full of goodness but they also pack a punch when it comes to flavour....

Tasty recipes to start the day | Breakfast Recipe Booklet

Tasty recipes to start the day | Breakfast Recipe Booklet

Tasty recipes to start the day | Breakfast Recipe Booklet

Have an easy and delicious start to your day. Get your free copy now....

Almond & oat crusted salmon with vegetable kebabs

Almond & oat crusted salmon with vegetable kebabs

Almond & oat crusted salmon with vegetable kebabs

30 minutes

Asian recipes

Asian recipes

Asian recipes

Find heart healthy Asian recipes....

9 winter recipes that’ll keep you warm

9 winter recipes that’ll keep you warm

9 winter recipes that’ll keep you warm

These recipes prove that comfort food doesn't have to be bad for you....

Heart Healthy Dinner Plan

Heart Healthy Dinner Plan

Heart Healthy Dinner Plan

Sign up now and discover delicious, easy to follow dinner recipes. Plus shopping lists, tips and other helpful information to make healthy eating easy. ...

Apple and cinnamon muffins

Apple and cinnamon muffins

Apple and cinnamon muffins

30 minutes

Beef recipes

Beef recipes

Beef recipes

Find heart healthy beef recipes....

Six recipes for an eggcellent heart healthy Easter

Six recipes for an eggcellent heart healthy Easter

Six recipes for an eggcellent heart healthy Easter

Holiday Treats | Holiday Recipe Booklet

Holiday Treats | Holiday Recipe Booklet

Holiday Treats | Holiday Recipe Booklet

Bring family and friends together in the kitchen over this Festive season to help you create your favourite festive treats!...

Heart Age Calculator

Heart Age Calculator

Heart Age Calculator

Could you be at risk of heart disease? Get your estimated heart age now....

Environment, climate change and heart health

Environment, climate change and heart health

Environment, climate change and heart health

Information on how air pollution, heatwaves and bushfires can impact heart health, and what you can do to look after yourself. ...

Jump Rope for Heart

Jump Rope for Heart

Jump Rope for Heart

Jump Rope for Heart teaches school children how to keep fit and healthy through skipping!...

Getting active at school

Getting active at school

Getting active at school

Physical activity resources for school staff....

Building physical activity into urban planning and design

Building physical activity into urban planning and design

Building physical activity into urban planning and design

Resources available for built environment professionals to help guide in the development of active outdoor and indoor spaces....

Physical activity in the workplace

Physical activity in the workplace

Physical activity in the workplace

Resources to help you create a more physically active workplace....

Healthy Active by Design

Healthy Active by Design

Healthy Active by Design

Improving the design of our cities, towns, streets and buildings makes it easier for Australians to lead heart-healthy lives....

Your heart is your most important tool

Your heart is your most important tool

Your heart is your most important tool

Men’s Health Week is the perfect time to think about your heart....

More Australians die of Heart Disease than any other cause.

More Australians die of Heart Disease than any other cause.

More Australians die of Heart Disease than any other cause.

And the heartache lasts a lifetime. But you can help the Heart Foundation fund life-saving research to keep more families together....

Stay informed about COVID-19

Stay informed about COVID-19

Stay informed about COVID-19

If you have heart disease, you are more vulnerable to severe complications....

Personal Walking Plan

Personal Walking Plan

Personal Walking Plan

Feel healthier and happier in six weeks with a free Personal Walking Plan...

Heart Foundation recipes

Heart Foundation recipes

Heart Foundation recipes

Check out our recipe categories to find your next heart healthy meal....

Holiday Treats | Holiday Recipe Booklet

Holiday Treats | Holiday Recipe Booklet

Holiday Treats | Holiday Recipe Booklet

Bring family and friends together in the kitchen over this Festive season to help you create your favourite festive treats!...

Time to book a Heart Health Check?

Time to book a Heart Health Check?

Time to book a Heart Health Check?

If you're 45 and over, or 30 and over if you're of Aboriginal or Torres Strait Islander descent, you should book your Heart Health Check today...

Cardiovascular disease risk factors and heart attack warning signs in women

Cardiovascular disease risk factors and heart attack warning signs in women

Cardiovascular disease risk factors and heart attack warning signs in women

Information for healthcare professionals and the public on cardiovascular disease risk factors and warning signs affecting women. ...

What is heart valve disease?

What is heart valve disease?

What is heart valve disease?

Heart valve disease means that your heart valve or valves don't open or close properly....

What is coronary heart disease?

What is coronary heart disease?

What is coronary heart disease?

Coronary heart disease (CHD) or coronary artery disease occurs when a coronary artery clogs and narrows because of a buildup of plaque....

Medical tests for heart disease

Medical tests for heart disease

Medical tests for heart disease

Learn about the common tests your doctor may want you to have to diagnose your heart condition....

What is angina?

What is angina?

What is angina?

Angina is a type of chest pain or discomfort that’s a symptom of an underlying heart problem, usually coronary heart disease (CHD)....

Are you at risk of heart disease?

Are you at risk of heart disease?

Are you at risk of heart disease?

There is no single cause for any one heart condition, but there are risk factors that increase your chance of developing one. ...

Chest x-ray for heart disease

Chest x-ray for heart disease

Chest x-ray for heart disease

This test can help your doctor determine if there is anything wrong with your heart....

What is atrial fibrillation?

What is atrial fibrillation?

What is atrial fibrillation?

Atrial fibrillation is a type of arrhythmia where your heart beats irregularly and fast....

Heart disease and pregnancy

Heart disease and pregnancy

Heart disease and pregnancy

Pregnancy is often referred to as the “ultimate stress test” for the body....

After being treated for atrial fibrillation, Boyd is now back on track

After being treated for atrial fibrillation, Boyd is now back on track

After being treated for atrial fibrillation, Boyd is now back on track

Running has been an important part of Boyd's life, so imagine his shock when a heart condition he had never heard of threatened to put a stop to it. ...

What is heart disease?

What is heart disease?

What is heart disease?

Heart disease is the broad term for conditions that affect the structure and function of the heart muscle. ...

What is a cardiac arrest?

What is a cardiac arrest?

What is a cardiac arrest?

With immediate help a cardiac arrest can be survived. Learn how to save a life....

Coronary Artery Calcium Scoring

Coronary Artery Calcium Scoring

A coronary artery calcium score can be used following a Heart Health Check to estimate your risk of heart attack....

What is an arrhythmia?

What is an arrhythmia?

What is an arrhythmia?

Arrhythmia is a fault in the heart’s electrical system, which affects your heart’s pumping rhythm....

What is a heart attack?

What is a heart attack?

What is a heart attack?

The most common cause of a heart attack is coronary heart disease....

What is heart failure?

What is heart failure?

What is heart failure?

Heart failure is a condition where your heart isn’t pumping as well as it should be....