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Cowboy Caviar

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We have made a lighter version of a Texan barbecue staple: Cowboy Caviar. We cut back on the oil to make this recipe more healthy than it normally would be, but don’t worry, we don’t cut back on any of the flavor.

large white bowl with serving spoons, cowboy caviar and garnish with limes

What is cowboy caviar?

When you think of caviar, your brain probably takes you right to seafood. But cowboy caviar is actually vegetarian, and contains no fish eggs at all. It typically contains a mix of corn, bell peppers, beans and a delicious vinaigrette dressing to tie it all together.

If you’re a fan of sarcastic humor then you are going to love how cowboy caviar got its name. The first recipe for cowboy caviar popped up in the 1940s in Texas, and was served as a dip. The name was derived as a joke, since this was considered a poor man’s version of the expensive delicacy. Thus the name “cowboy caviar.”

closeup of green peppers, jalapeños, black beans, cannelloni beans, corn and herbs

How to make cowboy caviar

Prepare all of your ingredients:

  1. Rinse your beans if you are using canned beans, otherwise rehydrate them.
  2. Chop up the cucumber, green bell peppers, red bell peppers and jalapeño peppers.
  3. Roast the corn and remove the cooked kernels from the cob (or you can take a short cut and grab frozen roasted corn from the grocery store).
  4. Roughly mince the parsley and cilantro

Mix the dressing:

  1. Add the olive oil, honey, salt, pepper, and lemon juice to a dressing jar or bowl.
  2. Shake the jar or whisk the liquid in a bowl.

Assemble your cowboy caviar:

  1. Get a large bowl.
  2. Add the black beans, cannelloni beans, corn, tomatoes, cucumber, peppers, and herbs to the bowl.
  3. Pour the dressing over the top of the caviar ingredients.
  4. Mix everything together thoroughly, and serve!

large white bowl with cowboy caviar, limes, and gold spring spoons

How to store cowboy caviar

The beauty behind this recipe is that it keeps so well. We absolutely love to make this delicious side dish in advance. You don’t lose out on any of the texture by mixing it in advance, although it is the best if you wait to mix the dressing in right before serving.

Once you’ve made it, this cowboy caviar is just as easy to store. We scoop it into an airtight container. It will stay fresh in the fridge for about 3-5 days. We don’t recommend freezing cowboy caviar because the beans and cucumbers don’t freeze too well.

closeup scoop of cowboy caviar with tortilla scoops

Other dips you’re going to love

These are some of our go-to dip recipes that we have on hand whenever their is a party or potluck to go to. If you enjoyed making cowboy caviar, then these are perfect for you.

  • Keeping in line with a healthy dip, our White Bean Dip with Roasted Tomatoes is protein packed and scrumptious. This white bean dip comes together in a food processor, and is super easy to make.
  • Our Pizza Dip with Cheese Crostini is an oldie but goodie. One of our OG recipes here at Food Dolls, and it is just so indulgent. This is not for the faint of heart – it is cheesy, rich, and the crostini are the perfect dipping vessel.
  • Ok so we love cheese. And our Baked Queso Dip is just to die for. We cook everything together in one baking dish, so all the flavors infuse really well.
  • Last but not least is our Roasted Eggplant and Tomatoes with Yogurt Dip. It is a healthy, crowd pleasing dish!
large white bowl with cowboy caviar, limes, and gold spring spoons

Cowboy Caviar

Food Dolls
This cowboy caviar is the perfect summer dip! It's easy, dairy free, and completely plant based!
Prep Time 20 mins
Total Time 20 mins
Course Appetizer, appetizer party
Cuisine American
Servings 8 people
Calories 177 kcal

Ingredients
  

  • 2 15 ounce cans black beans
  • 15 ounces cans cannellini beans
  • 1 medium red bell pepper
  • 1 medium green bell pepper
  • 1 medium jalapeño
  • 1 1/2 cups fire roasted corn (frozen and thawed)
  • 1 medium English cucumber
  • 1/2 cup Italian flat leaf parsley
  • 1/2 cup cilantro

Cowboy Caviar Dressing

  • 1/4 cup extra virgin olive oil
  • 1/2 medium lime (juiced)
  • 2 tablespoons honey
  • 1 teaspoon salt (to taste)
  • 1/2 teaspoon ground black pepper (to taste)

Instructions
 

  • Rinse your beans.
  • Chop up the cucumber, green bell peppers, red bell peppers and jalapeño peppers.
  • Roughly mince the parsley and cilantro.

Dressing

  •  Add the olive oil, honey, salt, pepper, and lime juice to a dressing bottle or mason jar. Shake the jar or whisk the liquid in a bowl.

Assemble

  • Get a large bowl. Add the black beans, cannelloni beans, corn, cucumber, peppers, and herbs to the bowl.
  • Pour the dressing over the top of the caviar ingredients.
  • Mix everything together thoroughly, and serve!

Nutrition

Calories: 177kcal | Carbohydrates: 25g | Protein: 6g | Fat: 7g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Trans Fat: 0.003g | Sodium: 302mg | Potassium: 472mg | Fiber: 4g | Sugar: 8g | Vitamin A: 1015IU | Vitamin C: 45mg | Calcium: 57mg | Iron: 2mg
Keyword easy dip recipe, healthy dip recipe, healthy salsa recipe, salsa recipe, vegan salad recipe, vegan snack
Tried this recipe?Let us know how it was!

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One Comment

  1. 5 stars
    To all you single guys out there… this is the bomb recipe to be a hit when you walk into the office or friends’ barbecue! Easiest recipe to make, marinate and serve… your host(s) will love you for bringing this dish!