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    Home » Recipes » Dips, Sauces & Spreads

    Oil Free Cowboy Caviar Dip

    Published: Jul 4, 2019 · Modified: Oct 28, 2020 by Rosa · This post may contain affiliate links. As an Amazon Associate I earn from qualifying purchases, meaning if you click through and make a purchase, I may earn a small commission, at no extra cost to you.

    5.6K shares
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    Immensely flavourful with a tangy dressing, this oil free cowboy caviar makes a wonderful salad or dip. It’s not only oil free and naturally vegan, but it’s gluten free and free from refined sugar, too! With no cooking required, you can have this dish on your table in minutes. Perfect for lunches, dinners, and potlucks.

    close up bean salad

    What is Cowboy Caviar?

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

    It typically uses black eyed peas, (said to bring luck!) combined with chopped vegetables and a tangy, sweet dressing.

    As I mentioned above, 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 spring or summer time dish, and it’s perfectly dippable, making it great for parties any time of the year.

    Use your cowboy caviar to dip your chips or crackers, serve it as a salad, or even use it as a relish!

    dipping cracker into bean dip

    How to make cowboy caviar?

    Gather your ingredients.

    Of course, I’m using black eyed peas as traditionally meant to be.

    To mine I add black beans for extra heartiness, chopped veggies, fresh herbs and sweet corn.

    ingredients to make cowboy caviar: beans, tomato, corn, cilantro, red pepper, jalapeno, red onion

    To make the oil free vinaigrette I use freshly squeezed lemon and lime juice, balsamic vinegar, maple syrup and smoked paprika. (See the full recipe below.)

    Then pour the dressing over the salad and mix well to combine.

    dressing being poured over cowboy caviar

    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, or canned corn, or even leftover corn on the cobb. Anything works here.
    • For the bell pepper, I use red, but any colour you have works great.
    • If you want extra heat, use more jalapeno. Or add some cayenne pepper or a splash or two of hot sauce to your cowboy caviar dressing.
    • You may also add black olives, celery, garlic, avocado, green onion or TEQUILA! You’re welcome.

    bean salad in white square bowl with crackers on top

    How long does it 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.

    Cowboy caviar keeps about 3-4 days in the refrigerator, if it lasts that long!

    For more easy party dips

    • Peanut Butter Hummus
    • Vegan Spinach Artichoke Dip
    • Oil Free Dill Pickle White Bean Dip
    • Sweet Hummus Fruit Dip
    • 3 Minute Easy Guacamole

    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

    close up bean salad

    Oil Free Cowboy Caviar

    A perfect party dish that is oil free and budget friendly, cowboy caviar is a crowd pleaser! Use as a dip, salad, or relish.
    5 from 27 votes
    Print Recipe Rate Recipe Add to Collection Go to Collections
    Prep Time: 15 minutes
    Total Time: 15 minutes
    Course: Appetizer, Dip, Salad, Side Dish
    Cuisine: American
    Servings: 6 Servings
    Calories: 194kcal
    Author: Rosa

    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)
    • â…“ cup red onion diced
    • 1 jalapeno finely chopped & seeds removed
    • ½ cup fresh cilantro chopped (or parsley or dill)

    For the Dressing

    • ½ lemon juiced
    • 1 lime juiced
    • 2 tablespoon balsamic vinegar
    • 1 tablespoon maple syrup
    • 1 teaspoon smoked paprika or sweet
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    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, both ways taste great.
    This dish is very adaptable, feel free to add more ingredients, like black olives, celery, avocado, garlic, green onion, or TEQUILA.
    You may prepare the ingredients ahead, but this dish tastes best when the dressing is added no more than 2-3 hours ahead, as the veggies will start to soften. Leftovers keep refrigerated for 3-4 days.
    For extra heat, use more jalapeno or leave in the seeds. Or add some cayenne pepper or a splash or two of hot sauce to your cowboy caviar dressing.

    Nutrition

    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 and does not include optional ingredients unless otherwise indicated.
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    1. Ljp

      March 28, 2022 at 8:06 am

      5 stars
      This “salad” is fresh, colorful and delicious with no need for oil.

      Reply
      • Rosa

        March 28, 2022 at 10:09 am

        Thrilled you enjoyed it!

        Reply
    2. Deborah Parsons

      May 31, 2021 at 1:47 pm

      5 stars
      I loved everything about this!!!

      Reply
      • Rosa

        June 01, 2021 at 9:35 am

        Oh yay!!! Thrilled to hear that Deborah. Thanks so much for the review. 🙂

        Reply
    3. Sean

      April 03, 2021 at 1:12 pm

      5 stars
      I made this today. Super easy and delicious!

      Reply
      • Rosa

        April 04, 2021 at 8:22 am

        Thanks for sharing Sean!

        Reply
    4. Eric

      January 12, 2021 at 5:18 am

      5 stars
      This was flavorful and simple to prepare!

      Reply
      • Rosa

        January 12, 2021 at 8:43 am

        Thrilled to hear that Eric!

        Reply
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    Hi, I'm Rosa! Welcome to This Healthy Kitchen where you'll find tasty and nutritious, plant based recipes with tons of gluten free and oil free options too! Always made using wholesome ingredients, and under 400 calories per serving. Occasional cheat days included. 😉

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