Best Healthy Cowboy Caviar Recipe

The Best Cowboy Caviar Recipe

Cowboy caviar is a versatile and flavorful bean dish! You can use it as a dip for tortilla chips or enjoy it on its own as a zesty side. It would pair well with tacos or shine on its own as a summer party appetizer! No matter how you serve it, this healthy cowboy caviar recipe is an instant crowd pleaser and easy to make!  

This colorful cowboy caviar recipe would also be great to add into your weekly meal prep rotation, as you can prep the ingredients ahead of time and store it in the fridge for later. 

Health Benefits of Our Favorite Cowboy Caviar Recipe

Not only is this cowboy caviar delicious, but it’s also good for you! We love this cowboy caviar recipe because of all the vitamins and minerals, protein, and fiber! Here are the amazing health benefits of some of the main ingredients: 

Black Beans 

  • Antioxidant rich 

  • Heart healthy 

  • Help control blood sugar levels 

Black Eyed Peas 

  • Help lower blood pressure 

  • Vitamin A promotes skin and eye health 

  • Improve digestion 

Olives 

  • Anti-inflammatory 

  • Improve bone health

  • Heart healthy 

Avocado 

  • Promotes healthy weight 

  • Helps fight growth of cancer cells 

  • Lowers LDL cholesterol 

Bell Pepper 

  • High in Vitamin C

  • Promotes eye health 

  • Help prevent age-related memory loss


How to Make Cowboy Caviar 

Cowboy caviar is full of antioxidant rich ingredients that are heart healthy! The variety of flavors and textures make it an interesting healthy recipe that will keep you satisfied all summer long! It’s also quick and easy to make. 

Cowboy Caviar Ingredients

1- 15 ounce can black beans(drained and rinsed)

1- 15 ounce can black eyed peas (drained and rinsed)

1- 15 ounce can corn (drained, can use 1-2 cups of fresh or frozen instead if available)

1- 15 ounce can olives (drained and chopped)

2 medium tomatoes (seeds removed, diced (about 1 cup once chopped)

1 avocado (pit removed, peeled, chopped)

1 red bell pepper (seeds and stem removed, diced)

1 yellow bell pepper (seeds and stem removed, diced)

1 orange bell pepper (seeds and stem removed, diced)

½ medium red onion (diced)

¼ cup fresh cilantro (minced)

optional: 1 jalapeño (seeds removed and diced)

Cowboy Caviar Dressing:

1/4-1/2 cup olive oil

1/4 cup lime juice

1/4 cup apple cider vinegar

1 teaspoon chili powder

1 teaspoon cumin

1 teaspoon salt

Cowboy Caviar Directions

Combine all ingredients except for those designated for the dressing in a very large bowl. Toss to combine.

Combine all of the remaining ingredients except for the olive oil. While whisking, slowly pour a thin stream of olive oil in, whisking constantly, until it all has been added. Continue to whisk until fully emulsified.

Previous
Previous

Is Red Meat Bad for You? A Doctor Answers Your Common Questions About Eating Red Meat After 50

Next
Next

Welcome to Your Summer of Strength!