This healthy Texas Caviar recipe (Cowboy Caviar) is so easy to make with no refined oil or sugar! Plus it's great made in advance for picnics, potlucks, parties, or snacking at home. (Vegan, gluten-free, oil-free.)
This healthier Texas Caviar (also called Cowboy Caviar) is a great make-ahead dish with lots of plant protein and fiber.
Traditional Texas caviar is usually made with a decent amount of oil and refined sugar. But I omit both in this version for a lighter, healthier option. Instead, we use a flavorful dressing featuring vinegar, herbs, and garlic. (Yum!)
It's a great choice when feeding crowds because it's accommodating to most dietary lifestyles. (This recipe is naturally vegan, gluten-free, oil-free, nut-free, and refined sugar-free.)
Best of all it's easy to assemble in just 20 minutes and great made in advance!
Ingredients for Texas Caviar
For this recipe, you'll stir together in a large bowl:
- Black eyed peas: You'll need two 15-ounce cans of black eyed peas for this recipe.
- Black beans: I prefer black, but you could try pinto beans or kidney beans instead if desired. You could also substitute these with another can of black eyed peas (using 3 cans total).
- Sweet corn: Either cooked fresh corn, frozen, canned, or fire-roasted. Most often I use a can of organic sweet corn for convenience.
- 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 to simplify.
- Roma tomatoes
- Red onion
- Red wine vinegar: Or you can substitute apple cider vinegar or rice vinegar.
- 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.
- Dijon mustard
- Pure maple syrup: Just a teaspoon of this natural sweetener helps balance the flavors of the dressing. But feel free to adjust the amount as you see fit or leave it out completely.
- Salt: I use fine grain salt for this recipe. This helps enhance all the flavors. You can also add black pepper to taste.
Customizing
Other additions: You can also toss in diced avocado, fresh cilantro, ground cumin, lime juice, or lemon juice. (I suggest adding the avocado right before serving to help keep it fresh.)
Make it spicy: Add freshly diced jalapeño, a pinch of cayenne pepper, chili powder, or red pepper flakes.
Dressing: You can also swap in apple cider vinegar or rice vinegar instead of red wine vinegar if you prefer. Or if you include oil in your diet, feel free to whisk in a tablespoon of high quality extra-virgin olive oil.
Serving
Serve it up the classic way as a dip with tortilla chips! Or simply grab a spoon and enjoy it as a hearty bean salad or side dish. (I love it this way too.)
Storing
Store in a sealed container in the refrigerator. I find it keeps well for about 4-5 days. (I enjoy keeping a batch handy in the fridge to pull out for quick snacks.) This dish is great made ahead of time because the flavors only intensify as it chills!
More Delicious Dips!
For more inspiration, also browse all vegan 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 1/2 cups sweet corn, cooked
- 1 bell pepper (I use 1/2 green + 1/2 red)
- 2 roma tomatoes
- 1/2 red onion
For the vinegar dressing:
- 1/4 cup red wine vinegar
- 1-2 cloves garlic, minced
- 1 tsp. Dijon mustard
- 1 tsp. pure maple syrup
- 1 tsp. dried oregano
- 1 tsp. salt
- Optional: 1-2 Tbsp. fresh lemon or lime juice
Instructions
- Make the dressing: In small bowl, whisk together all dressing ingredients.
- Prepare beans: Rinse and drain the black eyed peas and black beans. Place in a large mixing bowl. Add the sweet corn.
- Prepare veggies: Dice the bell pepper and tomatoes. Finely dice the red onion. Add to bowl.
- Combine: Pour the dressing over the top and toss well to combine. Taste and adjust flavors if desired.
- Serving: You can serve this dish immediately or cover and refrigerate for at least two hours. (It tastes even better after the flavors blend.) Re-stir before serving as some dressing settles at the bottom.
Notes
Nutrition Per Serving (Estimate)
Sodium content: This is omitted as I cannot provide an accurate number. I encourage you to calculate your own to provide a much more precise reading based on the exact ingredients, brands, and amounts you're using.
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Shirley says
Everyone I have made this for loves it! So good and easy to make!
Kaitlin says
Great to hear it's being enjoyed, Shirley! Thanks for the kind feedback!
Joan says
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 says
Edit: I would not recommend RED WINE VINEGAR. (Apple cider WOULD be a good choice.)
Kaitlin says
Hello, 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 more maple syrup to the dressing. Definitely alter it how you see fit!
Joyce says
Extremely tasty!
Kaitlin says
Great to hear! Thanks, Joyce.
Laura C. says
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 says
So great to hear you're enjoying this one, Laura! Thanks for the kind feedback - it's very appreciated!