Oil Free Cowboy Caviar
User Reviews
5
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Prep Time
15 mins
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Total Time
15 mins
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Servings
6 Servings
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Calories
199 kcal
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Course
Side Dish, Salad, Appetizer, Condiments
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Cuisine
American
Oil Free Cowboy Caviar
Description
This Oil Free Cowboy Caviar combines canned beans and fresh diced vegetables into a hearty salad. The dressing balances acidity from lemon and lime juices with the sweetness of maple syrup and subtle smokiness from paprika, all without any added oil. The jalapeño adds mild heat, which can be adjusted by including or removing seeds or adding extra spices.
The dish can be served chilled or at room temperature and pairs well with chips or crackers as a dip or eaten as a refreshing salad. It is also customizable by adding ingredients like olives, avocado, celery, or even a dash of tequila for extra flavor complexity.
For best texture, dress the salad no more than 2-3 hours before serving to prevent vegetable softening. Leftovers keep refrigerated for 3-4 days.
Ingredients
- 15 ounce black-eyed peas drained & rinsed (approx 1.5 cups, canned
- 15 ounce black beans drained & rinsed (approx 1.5 cups, canned
- 1 red bell pepper diced (or colour of choice)
- 2 Roma tomato diced, firm
- 1 cup corn thawed (or canned, frozen
- ⅓ cup red onion diced
- 1 jalapeño finely chopped & seeds removed
- ½ cup cilantro chopped (or parsley or dill, fresh
For the Dressing
- 2 tablespoons lemon juice approx. half a lemon
- 2 tablespoons lime juice approx. 1 lime
- 2 tablespoons balsamic vinegar
- 1-2 tablespoons maple syrup
- 1 teaspoon smoked paprika or sweet
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 served chilled or at room temperature for best flavor and texture.
- The salad is adaptable; add black olives, celery, avocado, garlic, or green onion as desired.
- For spicier flavor, include jalapeño seeds, cayenne pepper, or hot sauce in the dressing.
- Prepare ingredients ahead but add dressing no more than 2-3 hours before serving to avoid softening veggies.
- Store leftovers refrigerated for up to 3-4 days.
Nutrition Information
Show DetailsNutrition Facts
Serving: 6Servings
Amount Per Serving
Calories 199 kcal
% Daily Value*
| Calories | 199cal | 10% |
| Carbohydrates | 40g | 13% |
| Protein | 11g | 22% |
| Fat | 1g | 2% |
| Sodium | 281mg | 12% |
| Potassium | 645mg | 14% |
| Fiber | 11g | 44% |
| Sugar | 7g | 14% |
| Vitamin A | 1090IU | 22% |
| Vitamin C | 40mg | 44% |
| Calcium | 56mg | 6% |
| Iron | 4mg | 22% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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