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Healthy Cowboy Caviar in a white dish with chips.
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Cowboy Caviar Recipe (Healthy)

This healthy cowboy caviar is a protein-packed dip featuring a zesty, honey-lime vinaigrette. Unlike traditional "Texas Caviar" made with sugary dressings, this version is refined sugar-free and made with fresh, whole ingredients
Course Salad, Side Dish
Prep Time 30 minutes
Chill Time 20 minutes
Total Time 50 minutes
Servings 8 cups
Calories 273kcal
Author Rebecca Taig

Ingredients

Cowboy Caviar

  • (15-ounce can) black beans, rinsed and drained
  • (15-ounce can) black-eyed peas, rinsed and drained
  • 1 ½ cups fresh or frozen corn thawed
  • 1 cup cherry tomatoes, diced
  • 1 small red bell pepper, diced (about ¾ cup)
  • ½ cup red onion, diced
  • 1 jalapeno, diced with seeds removed
  • ½ cup cilantro, finely chopped

Vinaigrette

  • 6 tablespoons (90ml) olive oil
  • 2 tablespoons (30ml) fresh lime juice
  • 2 tablespoons (30ml) red wine vinegar
  • 1 teaspoon (7g) honey
  • 1 teaspoon minced garlic
  • 1 teaspoon chili powder
  • 1 teaspoon salt
  • ¼ teaspoon black pepper

Instructions

  • Prep and combine the veggies. Add the drained and rinsed black beans and black-eyed peas to a large bowl, along with the corn, chopped tomatoes, red pepper, red onion, jalapeño, and cilantro. Give everything a good toss until the mixture is well combined and vibrantly colorful.
    Cowboy caviar vegetables in a large bowl.
  • Add the vinaigrette. In a glass measuring cup, whisk together the olive oil, fresh lime juice, red wine vinegar, minced garlic, honey, chili powder, salt, and black pepper. Pour the vinaigrette over the vegetables and toss until everything is coated and well mixed.
    Adding the vinaigrette to the cowboy caviar.
  • Marinate and serve. Chill the cowboy caviar in the refrigerator for at least 20 minutes to allow the flavors to marinate and develop. While this recipe is best served the same day it's prepared, be sure to give it a good stir before serving if it’s been sitting for a while.
    Enjoy it as a fresh side dish or serve it up as a dip with your favorite tortilla chips!
    Cowboy Caviar recipe in a white dish.

Notes

Pro Tips:
  • Serve the same day it’s made: For the best flavor and the crispiest texture, I recommend serving this dip the same day you prepare it.
  • Stir right before serving: It is natural for the vinaigrette and vegetable juices to settle at the bottom of the bowl as it sits. Give the salad a big stir just before putting it out to ensure every bite is perfectly seasoned.
  • Use fresh lime juice: There’s no substitute for the real thing! Freshly squeezed lime juice provides a bright, vibrant zing that bottled juice just can’t replicate.

Nutrition

Serving: 1 cup | Calories: 273kcal | Carbohydrates: 35g | Protein: 10g | Fat: 11g | Saturated Fat: 2g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 8g | Sodium: 303mg | Potassium: 536mg | Fiber: 10g | Sugar: 4g | Vitamin A: 732IU | Vitamin C: 30mg | Calcium: 37mg | Iron: 3mg