Healthy Texas Caviar (Cowboy Caviar)

Name: Healthy Texas Caviar (Cowboy Caviar)
Prep time: 20 min
Total time: 20 min
Yield: 10 small side servings
Ingredients: 30 oz. canned black eyed peas; 15 oz. can black beans; 1 cup sweet corn, cooked; 1 bell pepper; 1/2 small red onion; Optional additions: tomato, green onion, fresh parsley/cilantro, avocado, jalapeno, etc; 1/4 cup red wine vinegar*; 1 1/2 Tbsp. fresh lemon juice; 1-2 cloves garlic, minced; 3/4 tsp. dried oregano; 1/4 tsp. salt

User Reviews

4.8

36 reviews

Excellent

Prep Time
20 mins
Total Time
20 mins
Servings
10 small side servings
Calories
161 kcal
Course
Side Dish, Appetizer, Snacks
Cuisine
Vegan, gluten-free

Healthy Texas Caviar (Cowboy Caviar)

Clara Sanders

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This easy Texas Caviar is great made ahead for picnics, potlucks, parties, or simply snacking at home. Made with no oil or refined sugar!

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Ingredients

Servings

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

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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 Information

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Calories 161kcal (8%) Carbohydrates 30g (10%) Protein 10g (20%) Fat 1g (2%) Saturated Fat 1g (5%) Polyunsaturated Fat 1g Monounsaturated Fat 1g Potassium 443mg (13%) Fiber 9g (36%) Sugar 4g (8%) Vitamin A 431IU (9%) Vitamin C 19mg (21%) Calcium 42mg (4%) Iron 3mg (17%)

Nutrition Facts

Serving: 10small side servings

Amount Per Serving

Calories 161 kcal

% Daily Value*

Calories	161kcal	8%
Carbohydrates	30g	10%
Protein	10g	20%
Fat	1g	2%
Saturated Fat	1g	5%
Polyunsaturated Fat	1g	6%
Monounsaturated Fat	1g	5%
Potassium	443mg	9%
Fiber	9g	36%
Sugar	4g	8%
Vitamin A	431IU	9%
Vitamin C	19mg	21%
Calcium	42mg	4%
Iron	3mg	17%