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5.0 from 120 votes

Oil Free Cowboy Caviar

A perfect party dish that is oil free and budget friendly, cowboy caviar is a crowd pleaser! Use as a dip, salad, or relish.

Prep Time
15 mins
Total Time
15 mins
Servings: 6 Servings
Calories: 199 kcal
Course: Side Dish , Salad , Appetizer , Condiments
Cuisine: American

Ingredients

  • 15 ounce can black eyed peas drained & rinsed (approx 1.5 cups)
  • 15 ounce can black beans drained & rinsed (approx 1.5 cups)
  • 1 red bell pepper diced (or colour of choice)
  • 2 firm roma tomatoes diced
  • 1 cup frozen corn thawed (or canned)
  • ⅓ cup red onion diced
  • 1 Jalapeño finely chopped & seeds removed
  • ½ cup fresh cilantro chopped (or parsley or dill)
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

    Cup of Yum
  1. Add all the salad ingredients to a large bowl and set aside.
  2. In a small bowl, combine all the dressing ingredients and mix well. Then pour over the salad and mix until well combined.
  3. Serve as a salad, or dip with chips or crackers. Enjoy!

Notes

  • Serve chilled or at room temperature, both ways taste great.
  • This dish is very adaptable, feel free to add more ingredients, like black olives, celery, avocado, garlic, green onion, or TEQUILA.
  • For extra heat, use more jalapeno or leave in the seeds. Or add some cayenne pepper or a splash or two of hot sauce to your cowboy caviar dressing.
  • You may prepare the ingredients ahead, but this dish tastes best when the dressing is added no more than 2-3 hours ahead, as the veggies will start to soften. Leftovers keep refrigerated for 3-4 days.

Nutrition Information

Calories 199cal (10%) Carbohydrates 40g (13%) Protein 11g (22%) Fat 1g (2%) Sodium 281mg (12%) Potassium 645mg (18%) Fiber 11g (44%) Sugar 7g (14%) Vitamin A 1090IU (22%) Vitamin C 40mg (44%) Calcium 56mg (6%) Iron 4mg (22%)

Nutrition Facts

Serving: 6Servings

Amount Per Serving

Calories 199

% 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.