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Cowboy Caviar 1

Cowboy Caviar

Cowboy Caviar, also known as Texas Caviar, is a fresh and flavorful dip or salad packed with vibrant vegetables, beans, and a zesty dressing. Perfect for health-conscious snacking without sacrificing taste.
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Prep Time 20 minutes
Cook Time 0 minutes
Chill Time 30 minutes
Total Time 50 minutes
Course Appetizer, Side Dish
Cuisine American, Tex-Mex
Servings 8 servings
Calories 140 kcal

Equipment

  • Mixing Bowl
  • Cutting Board
  • Sharp Knife
  • Whisk

Ingredients
  

Bean Base

  • 1 can (15 oz) black beans rinsed and drained
  • 1 can (15 oz) black-eyed peas rinsed and drained

Fresh Vegetables

  • 1 cup fresh corn kernels or thawed frozen corn
  • 1 red bell pepper finely diced
  • 1 green bell pepper finely diced
  • 1/2 cup red onion finely chopped
  • 2 roma tomatoes seeded and diced
  • 1 jalapeño seeded and minced
  • 1/3 cup fresh cilantro chopped
  • 2 avocados diced (add just before serving)

Zesty Dressing

  • 1/3 cup olive oil
  • 3 tablespoons lime juice about 2 limes
  • 2 tablespoons red wine vinegar
  • 1 teaspoon honey or agave
  • 1 teaspoon cumin
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper

Instructions
 

  • Thoroughly rinse and drain both the black beans and black-eyed peas to remove excess sodium.
  • Dice all vegetables into uniform, small pieces (about 1/4 inch). For the jalapeño, remove seeds and membranes to control the heat level.
  • In a small bowl, whisk together olive oil, lime juice, red wine vinegar, honey, cumin, garlic powder, salt, and pepper until fully emulsified.
  • In a large bowl, combine black beans, black-eyed peas, corn, bell peppers, red onion, tomatoes, jalapeño, and cilantro.
  • Pour the dressing over the vegetable and bean mixture, then gently fold everything together using a spatula to ensure an even coating on all ingredients.
  • For best results, allow the mixture to marinate in the refrigerator for at least 30 minutes to enhance flavor absorption.
  • Just before serving, gently fold in the diced avocado to prevent browning and maintain its creamy texture.
  • Serve in a glass bowl to showcase the vibrant colors, with tortilla chips for dipping or as a side dish.

Notes

For a lower-calorie version, reduce the olive oil to 1/4 cup and increase lime juice to 4 tablespoons.
To reduce carbohydrates, replace corn with diced cucumber and use only one type of bean.
For those monitoring sodium intake, using dried beans cooked from scratch instead of canned varieties can reduce sodium content significantly.
Store in an airtight container in the refrigerator for up to 3 days. For maximum freshness, store the prepared avocado separately and add it only to portions you're about to consume.

Nutrition

Calories: 140kcalCarbohydrates: 18gProtein: 5gFat: 6gSaturated Fat: 1gSodium: 210mgPotassium: 350mgFiber: 6gSugar: 3gVitamin A: 800IUVitamin C: 45mgCalcium: 30mgIron: 2.1mg
Keyword Cowboy Caviar, Texas Caviar, Bean Dip, Healthy Appetizer, Fresh Dip
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