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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. 

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Serves 4

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Vegeful beef rissoles with sweet potato mash

Vegeful beef rissoles with sweet potato mash

25 minutes
Serves 4

Vegetable stock

Vegetable stock

2 hours plus cooling time
Serves 2.5 litres

Vegetable Tagine with Almond Couscous

Vegetable Tagine with Almond Couscous

Vegetable Tagine with Almond Couscous

30 minutes

Vegetarian lentil pilaf

Vegetarian lentil pilaf

25 - 30 minutes
Serves 4

Vegetarian pasta with chickpeas & kale

Vegetarian pasta with chickpeas & kale

20 - 25 minutes
Serves 2

Vietnamese fish cakes with vermicelli salad

Vietnamese fish cakes with vermicelli salad

Vietnamese fish cakes with vermicelli salad

10 minutes
Serves 4 (3 per serve)

Warm roasted cauliflower salad

Warm roasted cauliflower salad

35-40 minutes
Serves Serves 4 (as a side)

Warm roasted cauliflower, broccoli, walnut & lentil salad

Warm roasted cauliflower, broccoli, walnut & lentil salad

25 - 30 minutes
Serves 2

Warm roasted pumpkin dip with vegetable crudités & wholemeal pita

Warm roasted pumpkin dip with vegetable crudités & wholemeal pita

20-25 minutes
Serves 4

Warm roasted vegetable salad

Warm roasted vegetable salad

Warm roasted vegetable salad

30 - 35 minutes
Serves Serves 4 (as a side)

Weet-Bix protein slice

Weet-Bix protein slice

Weet-Bix protein slice

15 minutes
Serves 8

Wholemeal pancakes with winter fruits

Wholemeal pancakes with winter fruits

20-25 minutes
Serves 4

Wholemeal savoury pastry

Wholemeal savoury pastry

Wholemeal savoury pastry

25 minutes
Serves Makes pastry to fill the bottom of one 24cm flan/quiche/tart tin

Zucchini ribbon pasta salad

Zucchini ribbon pasta salad

10-12 minutes
Serves 4 (as a side)

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 the Heart Foundation community. Together, we can make a real difference for Australian hearts. ...

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. ...

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...

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. ...

Help Keep families together this Christmas

Help Keep families together this Christmas

Help Keep families together this Christmas

Together, we can make heart disease history. Donate today to help fund ground-breaking heart research and keep families together this Christmas. ...

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....

Clinical Guidelines

Clinical Guidelines

Clinical Guidelines

Full list of clinical guidlines and references for CVD, heart failure, ACS, hypertension, atrial fibrillation, SCAD and RHD...

Support and resources for health care professionals

Support and resources for health care professionals

Support and resources for health care professionals

Our range of clinical and patient support resources are available for you to use in your daily practice....

Workplace giving for employees

Workplace giving for employees

Workplace giving for employees

Your employer’s workplace giving program makes it easy to setup regular, tax-deductible donations from your pre-tax income. ...

Getting active at school

Getting active at school

Getting active at school

Physical activity resources for school staff....

Applying for research funding with the Heart Foundation

Applying for research funding with the Heart Foundation

Applying for research funding with the Heart Foundation

Discover more about our various funding programs, requirements, and application dates now....

Heart attack medication

Heart attack medication

Heart attack medication

There are a number of medications you could be prescribed after a heart attack....

Heart Foundation recipes

Heart Foundation recipes

Heart Foundation recipes

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

National tobacco strategy

National tobacco strategy

Frameworks supporting tobacco control in Australia ...

Nutrition after a heart attack

Nutrition after a heart attack

Nutrition after a heart attack

Discover key information on heart-healthy eating and drinking....

Snack recipes

Snack recipes

Snack recipes

Search for healthy snack ideas...

Absolute CVD risk clinical guidelines

Absolute CVD risk clinical guidelines

The Absolute Cardiovascular Disease Risk (CVD) Guidelines helps healthcare professionals identify, prevent and manage a person's risk of developing CVD. ...

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....

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....

Find a cardiac rehabilitation service near you

Find a cardiac rehabilitation service near you

This cardiac services directory presents information on cardiac rehab programs offered across Australia....

Absolute CVD risk charts

Absolute CVD risk charts

Absolute CVD risk charts provide a visual tool to calculate CVD risk for use in practice in Australia....

MyMarathon

MyMarathon

MyMarathon

The fundraising race where you set the pace. Run, jog or walk MyMarathon at your own pace during October....

What is a healthy body weight?

What is a healthy body weight?

What is a healthy body weight?

Find out what a healthy body weight is and the steps you can take to achieve it. ...

Our Annual Reports

Our Annual Reports

Our Annual Reports

Discover our Annual reports from 2013 onwards. ...

How to volunteer with us

How to volunteer with us

How to volunteer with us

Join our volunteers and make a difference to the heart health of Australians....

Coronary Angiogram Test

Coronary Angiogram Test

This is a common test done to find out angina symptoms, or during or after a heart attack. ...

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....

Our history

Our history

Our history

For more than 60 years the Heart Foundation has been helping improve heart health across the nation....

Meditation helped Grant recover from his heart attack

Meditation helped Grant recover from his heart attack

Meditation helped Grant recover from his heart attack

Thankfully for Grant Byrne, a lifelong Led Zeppelin fan, some quick thinking helped him avoid a stairway to heaven. Read Grant’s heart attack story now. ...