This easy, vegan Healthy Texas Cowboy Caviar is great made ahead for picnics, potlucks, parties, or simply snacking at home. Plus it is gluten-free and oil-free.
This healthier Texas Caviar is a great make-ahead dish with lots of plant protein and fiber.
Traditional cowboy caviar is usually made with a decent amount of oil and sugar.
But I omit both in this version for a lighter, healthier option.
Instead we we use a flavorful dressing of vinegar, fresh lemon, and garlic.
Ingredients for Texas Caviar
For recipe you will need 9 simple ingredients:
- Black eyed peas
- Black beans
- Sweet corn: Either cooked fresh, frozen, canned, fire-roasted, etc.
- Bell pepper: I use 1/2 green bell pepper + 1/2 red bell pepper for more color, but feel free to use one whole bell pepper of any color.
- Red onion
- Red wine vinegar: Or substitute apple cider vinegar or rice vinegar.
- Lemon juice
- Garlic cloves
- Dried oregano
Serving
We especially enjoy ours served with chips for dipping. But you can also eat it as a bean salad or side dish.
It is a great choice when feeding crowds because it is accommodating to most dietary lifestyles. It is naturally:
- Vegan
- Gluten-free
- Oil-free
- Refined sugar-free
- Nut-free
Storing
Store covered in the refrigerator. We find it keeps well for about 4-5 days.
This is great made ahead of time because the flavors will only intensify as it chills.
I also enjoy keeping a batch handy in the fridge to pull out for quick snacks.
For more inspiration, browse all bean recipes or dip recipes.
Healthy Texas Caviar (Cowboy Caviar)
Ingredients
- 30 oz. canned black eyed peas (two 15 oz. cans)
- 15 oz. can black beans
- 1 cup sweet corn, cooked (either canned, cooked fresh, or thawed frozen corn)
- 1 bell pepper (I use 1/2 green, 1/2 red)
- 1/2 small red onion
- Optional additions: tomato, green onion, fresh parsley/cilantro, avocado, jalapeno, etc.
For the lemon-vinegar dressing:
- 1/4 cup red wine vinegar* (or less)
- 1 1/2 Tbsp. fresh lemon juice (about 1/2 lemon, or more to taste)
- 1-2 cloves garlic, minced
- 3/4 tsp. dried oregano
- 1/4 tsp. salt
Instructions
- Make the dressing: in small bowl, whisk together all dressing ingredients.
- Rinse and drain beans. Dice bell pepper and finely dice onion.
- In a large bowl, add beans, bell pepper, onion, and corn. Add dressing and toss well to combine. Add more salt or lemon juice if desired.
- Can serve immediately or cover and refrigerate for at least two hours. (It tastes best after flavors blend.) Re-stir before serving as some dressing will settle on the bottom.
Notes
Nutrition Per Serving (Estimate)
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Joan
I have been making Texas Caviar for years, but today I wanted a dressing without sugar. I made this. It is very overpowering! I ended up adding 1/3 cup of olive oil and aged balsamic vinegar which helped to balance the bitterness. I would not recommend apple cider vinegar (use rice vinegar instead) for this salad, or reduce it to 2 Tablespoons.
Joan
Edit: I would not recommend RED WINE VINEGAR. (Apple cider WOULD be a good choice.
Kaitlin
Hi Joan! Thanks for your feedback. This recipe is meant to be an oil-free and refined sugar-free alternative to traditional Texas Caviar. Personally I enjoy the vibrant flavor of red wine vinegar in dressings, but apple cider or rice vinegar for a sweeter taste are both great too. You could also try adding pure maple syrup to the dressing for a refined sugar-free option to help balance the flavors. Definitely alter it how you see fit!
Joyce
Extremely tasty!
Kaitlin McGinn
Great to hear! Thanks, Joyce.
Laura C.
This is really good-I've made it twice now. Easy to make, healthy, tasty. I find the texture of this salad very satisfying as well. I'm always happy to find an oil free salad that doesn't taste like it's lacking anything-thanks for another great recipe!
Kaitlin McGinn
So great to hear you're enjoying this one Laura! Thanks so much for the kind feedback (and leaving a recipe rating) - very appreciated!
Jenny Huffman
nutrition facts?
Kaitlin McGinn
Hi! The estimated nutritional content is now provided on the site! (You can find it below each recipe.)
Kevin W. McCarty
Hey, thanks so much for all your recipes. I love that they are all easy, inexpensive, and use local ingredients. I also like how all the meals are so balanced. This is my new favorite food blog. - Erin McCarty
Kaitlin | The Garden Grazer
So great to hear that, Erin! Appreciate your very kind feedback.