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

Cowboy caviar cups

10 minutes (preparation 30 minutes)
Serves 8 as 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....

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. ...

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....

test page

test page

test page

test page...

Anzac pancakes with fruit topping

Anzac pancakes with fruit topping

Anzac pancakes with fruit topping

20 minutes
Serves 4 (3 per serve)

Baking recipes

Baking recipes

Baking recipes

Find heart healthy baking 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

Apple & cinnamon crepes served with Greek yoghurt

Apple & cinnamon crepes served with Greek yoghurt

Apple & cinnamon crepes served with Greek yoghurt

15-20 minutes
Serves 4

Heart Week

Heart Week

Heart Week

May 3 – 9, 2021...

Trek for Australian Hearts

Trek for Australian Hearts

Trek for Australian Hearts

Join the Heart Foundation in South Australia for the journey of a lifetime, trekking the ancient Flinders Ranges to help save Australian hearts....

Heart Health Check Toolkit

Heart Health Check Toolkit

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. ...

Heart Foundation Recovery Support and Resources

Heart Foundation Recovery Support and Resources

Heart Foundation Recovery Support and Resources

Heart Foundation programs and resources to support your recovery....

Support us and help save Australian hearts

Support us and help save Australian hearts

Support us and help save Australian hearts

Join the fight against Australia’s biggest killer by supporting the Heart Foundation.  ...

Fundraise to save Australian hearts

Fundraise to save Australian hearts

Fundraise to save Australian hearts

Join our community of fundraisers who are committed to taking action to fight heart disease....

Support for young adults: Online events

Support for young adults: Online events

Support for young adults: Online events

A series of virtual events for young adults on managing emotional wellbeing. ...

Personal Walking Plan

Personal Walking Plan

Personal Walking Plan

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

Aboriginal heart health

Aboriginal heart health

Aboriginal heart health

Visit the St Vincents Hospital NSW and Heart Foundation Aboriginal heart health website for more information...

Key Statistics: Heart Failure

Key Statistics: Heart Failure

Statistics and information on heart failure in Australia ...

Get started with more physical activity

Get started with more physical activity

Get started with more physical activity

Finding time for physical activity is one of the best things you can do for your heart...

Key healthy eating messages for heart attack recovery 

Key healthy eating messages for heart attack recovery 

Key healthy eating messages for heart attack recovery 

Eating healthy foods can help you recover and reduce your risk of more heart problems. ...

Exercise boosts artery health in middle-aged and older men, not testosterone therapy

Exercise boosts artery health in middle-aged and older men, not testosterone therapy

Exercise boosts artery health in middle-aged and older men, not testosterone therapy

Media Release - 22 February 2021...

Key Statistics: Cardiovascular Disease

Key Statistics: Cardiovascular Disease

Statistics and information on Cardiovascular disease in Australia. ...

Heart health information in your language

Heart health information in your language

A selection of heart health information brochures in a range languages...

Donate to the Heart Foundation

Donate to the Heart Foundation

Donate to the Heart Foundation

Every dollar that you donate will help fund research, support and programs that help save lives....

Healthy chicken fajitas

Healthy chicken fajitas

20 minutes
Serves 4

Heart Foundation supports Wollongong City Council’s draft 10-year cycling strategy

Heart Foundation supports Wollongong City Council’s draft 10-year cycling strategy

Heart Foundation supports Wollongong City Council’s draft 10-year cycling strategy

Media Release - 30 June 2020 ...

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....

Our supporters 

Our supporters 

Our supporters 

Working together to save Australian hearts...

WEBINAR | Absolute CVD risk assessment practical update

WEBINAR | Absolute CVD risk assessment practical update

A multidisciplinary panel of experts discuss the practical application of absolute CVD risk assessment through Heart Health Checks....

Clinical resources: Coronary heart disease and mental health

Clinical resources: Coronary heart disease and mental health

The prevalence of depression is high in patients with coronary heart disease (CHD)....

Life changing research currently underway

Life changing research currently underway

Life changing research currently underway

Search our current researcher's and the ground breaking research being undertaken....

Acute coronary syndromes (ACS) clinical resources

Acute coronary syndromes (ACS) clinical resources

Resources and clinical information for health professionals...

State based advocacy

State based advocacy

State based advocacy activity supporting local communities...

Heart Health Network

Heart Health Network

Heart Health Network

Heart Health Network is the Heart Foundation’s newsletter for health professionals delivered to your inbox once a month....

Supporting Your Emotional Wellbeing: An Online Forum for Young Heart Patients

Supporting Your Emotional Wellbeing: An Online Forum for Young Heart Patients

Supporting Your Emotional Wellbeing: An Online Forum for Young Heart Patients

Our corporate partners

Our corporate partners

Our corporate partners

We value the support of all of our corporate partners....

test page

test page

test page

test page...