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    Home » Recipes » Dip

    Healthy Texas Caviar (Cowboy Caviar)

    Jun 5, 2016 by Kaitlin

    This easy, vegan Healthy Texas Cowboy Caviar recipe is great made ahead for picnics, potlucks, parties, or simply snacking at home. Plus it is gluten-free and oil-free!

    Healthy vegan cowboy caviar in a bowl with spoon

    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 in a bowl for cowboy caviar

    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 you can substitute apple cider vinegar or rice vinegar.
    • Lemon juice: You will need about a half lemon for this recipe.
    • Fresh garlic cloves: Use one or two cloves depending on how much you enjoy the taste.
    • Dried oregano: Be sure your pantry spices are fresh (not expired) for best flavor.
    Ingredients for Texas Caviar in a bowl with dressing being poured on top

    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
    Tortilla chip dipping into a bowl of cowboy caviar

    Storing

    Store covered in the refrigerator. We find it keeps well for about 4-5 days.

    I also enjoy keeping a batch handy in the fridge to pull out for quick snacks.

    Tip: This dish is great made ahead of time because the flavors only intensify as it chills!

    Texas Caviar in a large bowl with spoon and chips

    For more inspiration, also browse all vegan bean recipes or dip recipes.

    Tortilla chip dipping into a bowl of cowboy caviar

    Healthy Texas Caviar (Cowboy Caviar)

    This easy Texas Caviar is great made ahead for picnics, potlucks, parties, or simply snacking at home. Made with no oil or refined sugar!
    4.73 from 11 votes
    Print Recipe Pin Recipe Comment
    Prep Time: 20 minutes
    Total Time: 20 minutes
    Author: Kaitlin - The Garden Grazer
    Course: Appetizer, Side Dish, Snack
    Cuisine: Gluten-Free, Oil-Free, Vegan
    Servings: 10 small side servings

    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

    *Vinegar: Or substitute apple cider vinegar or rice vinegar.
    Onions: Substitute green onions for the red onions for milder flavor.
    Make ahead: This is a great dish to prepare in advance as the flavors enhance as it chills.
    Recipe adapted from Whole Foods.

    Nutrition Per Serving (Estimate)

    Nutrition Facts
    Healthy Texas Caviar (Cowboy Caviar)
    Amount per Serving
    Calories
    161
    % Daily Value*
    Fat
     
    1
    g
    2
    %
    Saturated Fat
     
    1
    g
    6
    %
    Polyunsaturated Fat
     
    1
    g
    Monounsaturated Fat
     
    1
    g
    Potassium
     
    443
    mg
    13
    %
    Carbohydrates
     
    30
    g
    10
    %
    Fiber
     
    9
    g
    38
    %
    Sugar
     
    4
    g
    4
    %
    Protein
     
    10
    g
    20
    %
    Vitamin A
     
    431
    IU
    9
    %
    Vitamin C
     
    19
    mg
    23
    %
    Calcium
     
    42
    mg
    4
    %
    Iron
     
    3
    mg
    17
    %
    * Percent Daily Values are based on a 2000 calorie diet.
    Did you make this recipe?Leave a star rating or comment below!

    If you are enjoying this vegan Healthy Texas Caviar (Cowboy Caviar), also check out:

    • Savory Vegan Chex Mix
    • Black Bean & Corn Salsa
    • Three Bean Salad with Vinegar Dressing

    Follow The Garden Grazer on Instagram, Pinterest, or Facebook for more updates and inspiration.

    More Vegan Dip Recipes

    • Vegan Big Mac Sauce (No Mayo!)
    • Cilantro Jalapeno Hummus
    • Vegan Cashew Queso
    • Lemon Dill Hummus (Oil-Free)

    Reader Interactions

    Comments

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      Recipe Rating:




    1. Joan

      August 24, 2021 at 11:46 am

      3 stars
      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.

      Reply
      • Joan

        August 24, 2021 at 11:50 am

        Edit: I would not recommend RED WINE VINEGAR. (Apple cider WOULD be a good choice.

        Reply
        • Kaitlin

          August 24, 2021 at 12:07 pm

          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!

          Reply
    2. Joyce

      January 04, 2021 at 1:45 pm

      5 stars
      Extremely tasty!

      Reply
      • Kaitlin McGinn

        January 05, 2021 at 1:07 pm

        Great to hear! Thanks, Joyce.

        Reply
    3. Laura C.

      January 02, 2020 at 9:42 am

      5 stars
      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!

      Reply
      • Kaitlin McGinn

        January 21, 2020 at 10:00 am

        So great to hear you're enjoying this one Laura! Thanks so much for the kind feedback (and leaving a recipe rating) - very appreciated!

        Reply
    4. Jenny Huffman

      June 19, 2018 at 2:11 pm

      nutrition facts?

      Reply
      • Kaitlin McGinn

        December 17, 2019 at 3:31 pm

        Hi! The estimated nutritional content is now provided on the site! (You can find it below each recipe.)

        Reply
    5. Kevin W. McCarty

      June 09, 2016 at 4:09 am

      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

      Reply
      • Kaitlin | The Garden Grazer

        June 18, 2016 at 8:04 pm

        So great to hear that, Erin! Appreciate your very kind feedback.

        Reply

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    The Garden Grazer - Kaitlin profile photo

    Hi, I'm Kaitlin!
    I share vegan recipes that are easy & healthy. (Mostly whole food plant-based, oil-free, & gluten-free.) About Me →

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