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Oil Free Cowboy Caviar Dip

close up bean salad

Oil free cowboy caviar is just as wonderful as the traditional recipe. Plus I replace (and reduce) the refined sugar typically found in this dish with maple syrup.

bean salad in white square bowl with crackers on top

What is Cowboy Caviar?

Cowboy caviar, also known as Texas caviar is a truly flavourful dish that is budget friendly, and perfect for dipping. It typically consists of black eyed peas, vegetables and a tangy and sweet vinaigrette. Black eyed peas are said to bring good luck, and traditionally eaten on New Year’s Day to bring prosperity for the new year. But I think this dish can bring good luck all year long. It’s colourful ingredients make it a wonderful summer dish, and it’s perfectly dippable, making it great for parties any time of the year. Use it as a dip, salad, or even a relish!

dipping cracker into cowboy caviar dip

I’m using 8 ingredients for my salad:

  • black eyed peas
  • black beans
  • corn (frozen and thawed for convenience, or you may use roasted or canned)
  • tomato
  • red onion
  • red bell pepper (you may use any colour)
  • jalapeno
  • cilantro (you may omit or replace with parsley if you belong to “cilantro tastes like soap” club)

corn, beans, tomatoes, cilantro, red pepper, onion in white dish

Then I top it with an oil free vinaigrette made using:

  • fresh lemon juice
  • fresh lime juice
  • balsamic vinegar
  • maple syrup
  • smoked paprika

dressing being poured over cowboy caviar

What else can you add to Cowboy Caviar?

This super adaptable dish can be made to your tastes. You may also add black olives, celery, garlic, green onion or TEQUILA! You’re welcome.

How long does Cowboy Caviar keep?

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. The dish will keep about 3-4 days in the refrigerator, if it lasts that long!

cowboy caviar in white square dish on red and white towel

For more easy party dips, check out these!

cowboy caviar pin

cowboy caviar in white square dish on red and white towel

Oil Free Cowboy Caviar

Course: Appetizer, Dip, Salad, Side Dish
Cuisine: American
Keyword: gluten free, nut free, oil free, refined sugar free, vegan
Prep Time: 15 minutes
Total Time: 15 minutes
Servings: 6 Servings
A perfect party dish that is oil free and budget friendly, cowboy caviar is a crowd pleaser! Use as a dip, salad, or relish.
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Ingredients

  • 1 13.5 oz can black eyed peas drained & rinsed (approx 1.5 cups)
  • 1 13.5 oz 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 cilantro chopped (or parsley)

For the Dressing

  • 1/2 lemon juiced
  • 1 lime juiced
  • 2 tbsp balsamic vinegar
  • 1 tbsp maple syrup
  • 1 tsp smoked paprika or sweet

Instructions

  • Add all the salad ingredients to a large bowl and set aside.
  • In a small bowl, combine all the dressing ingredients and mix well. Then pour over the salad and mix until well combined.
  • Serve as a salad, or dip with chips or crackers. Enjoy!

Notes

Serve chilled or at room temperature.
 
Calories: 194kcal | Carbohydrates: 39g | Protein: 10g | Fat: 1g | Saturated Fat: 1g | Sodium: 254mg | Potassium: 610mg | Fiber: 11g | Sugar: 7g | Vitamin A: 1080IU | Vitamin C: 43.9mg | Calcium: 51mg | Iron: 3.4mg
DID YOU TRY THIS RECIPE?Mention @this.healthy.kitchen on IG and tag #thishealthykitchen!
*Nutritional information is an estimate, calculated using online tools.

6 Comments

  1. Lissa

    5 stars
    Loved the recipe. Loved seeing my friends who usually don’t like eating my food because it’s “too healthy”, devour this. Planning on making more , just for me.

  2. Ali

    5 stars
    We loved this recipe! Perfect on a summer evening and the dressing was really yummy. Really fresh tasting and we will definitely be making this lots more in the future. Thanks for the recipe😊

  3. Samantha

    5 stars
    Ooh I’m so excited about this new recipe! I can’t wait to make it! 😆
    And I just love anythingwith cilantro in it 😋 but I’ll have to put it in a side dish, I think my husband is president of the “cilantro tastes like soap” club 😉

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