Oil Free Cowboy Caviar Dip - This Healthy Kitchen

Name: Oil Free Cowboy Caviar
Prep time: 15 min
Total time: 15 min
Ingredients: 15 ounce can black eyed peas (drained & rinsed (approx 1.5 cups)); 15 ounce can black beans (drained & rinsed (approx 1.5 cups)); 1 red bell pepper (diced (or colour of choice)); 2 firm roma tomatoes (diced); 1 cup frozen corn (thawed (or canned)); 1/3 cup red onion (diced); 1 jalapeno (finely chopped & seeds removed); 1/2 cup fresh cilantro (chopped (or parsley or dill)); 2 tablespoons lemon juice (approx. half a lemon); 2 tablespoons lime juice (approx. 1 lime); 2 tablespoons balsamic vinegar; 1-2 tablespoons maple syrup; 1 teaspoon smoked paprika (or sweet)

A fresh and tasty dip or salad that everyone will rave about! This cowboy caviar is a perfect side dish for picnics, potlucks, and parties, and it’s ready in just 15 minutes!

This wonderfully flavourful and oil free cowboy caviar is covered in a tangy dressing, that’s perfect for salad or dip.

A fantastic dish that’s not only naturally vegan, vegetarian, and gluten-free, but this version is also oil-free, and refined sugar-free.

Serve it with homemade tortilla chips for the ultimate treat.

Jump to:

What is Cowboy Caviar?
Ingredients
Instructions
Variations + Substitutions
Storage
For delicious and easy party dips
📖 Recipe
FAQ

What is Cowboy Caviar?

Cowboy caviar, also known as Texas caviar is a truly flavourful, budget-friendly dish that is perfect for dipping.

It traditionally contains black-eyed peas, which are said to bring luck!

Plus, add some chopped vegetables and a tangy, sweet dressing.

Black-eyed peas are said to bring good luck and fortune, so they are traditionally eaten on New Year’s Day to bring prosperity for the new year.

(But feel free to enjoy it all year long!)

Its colourful ingredients make it a wonderful spring or summertime dish as well, and it makes a perfect party dip any time of the year.

Serve this cowboy caviar as a side dish, with chips or crackers, or even use it as a relish to top your burgers!

Ingredients

Here’s what you’ll need for our oil-free cowboy caviar recipe.

Beans: A mix of black beans and don’t forget the black-eyed peas!
Veggies: I’m using chopped tomato, jalapeno, red onion, red pepper, and corn.
Herbs: I like cilantro, but you may also try parsley, basil, or dill if you prefer.
Dressing: Made up of lemon juice, lime juice, balsamic vinegar, maple syrup, and smoked paprika. I’m skipping the olive oil more commonly found in this salad to keep this dish virtually fat-free.

Instructions

(This is a summary with step by step photos, full recipe measurements and instructions are in the recipe card below.)

Beans, veggies, cilantro and corn in white bowl.

Add all the chopped veggies, beans (drain first), and herbs to a mixing bowl.

Then pour the dressing on top, mix well and serve.

Serve your cowboy caviar as a side salad or a dip with chips or crackers.

Variations + Substitutions

This super adaptable dish can be made to your tastes, and to suit what you have on hand.

If you belong to the “cilantro tastes like soap” club, sub the cilantro for fresh parsley or dill.
Use frozen and thawed corn, canned sweet corn, or even leftover corn on the cobb. Anything works here.
For the bell pepper, I use red bell pepper, but any colour you have works great.
If you want extra heat, use more jalapenos. Or add some cayenne pepper or a splash or two of hot sauce to your cowboy caviar dressing.
Spices! Add additional flavours like cumin, chili powder, oregano, and salt and pepper, to taste.
You may also add black olives, celery, garlic, avocado, green onion, or TEQUILA! You’re welcome.

Storage

You may prepare the ingredients ahead, but I recommend dressing the dish no more than a few hours before serving as some of the veggies will soften.

That said, if you have leftover cowboy caviar, it keeps about 2-3 days in the refrigerator.

For delicious and easy party dips

If you tried this recipe, please let me know about it in the comments below. I always love hearing from you! Don't forget to Subscribe to This Healthy Kitchen to be among the first to get my new recipes! You can also FOLLOW ME on Facebook, Instagram, Pinterest and Twitter to see more delicious food and get all the latest updates.

Buon appetito

Rosa

📖 Recipe

FAQ

What is cowboy caviar made of?

This popular chip dip is made with simple and healthy ingredients like beans, corn, pepper, avocado, tomato, and a sweet and tangy dressing.

What is Texas caviar made of?

Just like cowboy caviar, this dish contains beans, corn, bell pepper, red onion, jalapeno, cilantro, and tomato. It originated in Texas where it was first served at the Houston Country Club on New Year’s Eve where it got its name.

Why is it called cowboy caviar?

This dish got its name due to its humble and budget-friendly ingredients. But despite its ingredients, this dish delivers BIG flavours.

Comments

5 from 41 votes (24 ratings without comment)