Y’ all understand I’m from Oklahoma, right? Ali texted me for bean salsa input a few days ago and I pointed out that she wasn’t away from cowboy caviar, a bean salad dish popular in the South. You can serve it as a side salad or as salsa. In either case, individuals go bananas for cowboy caviar at meals.

Ali wasn’t acquainted with cowboy caviar (likewise called Texas caviar), so I stressed that possibly you all had actually been denied of this cheekily entitled pleasure, too. Cowboy caviar is made with black-eyed peas and black beans, sliced tomatoes, corn, bell pepper, onion and cilantro tossed in a tasty Italian dressing.

cowboy caviar ingredients

I have one concern with many cowboy caviar dishes, which is that they’re typically swimming in store-bought Italian salad dressing. As such, they can be way too oily and consist of some totally unneeded preservatives. I blended together an easy, homemade Italian dressing from scratch rather of utilizing store-bought. This dish yields rather a great deal of dip, however I do not believe you’ll have any problem polishing it off.

I had a lot enjoyable developing a much healthier variation of this timeless meal menu product that I believed it would be enjoyable to make a summertime series out of it. On the menu: seven-layer dip, pasta salad, more salsas … What else would you all like to see?! Let me understand in the remarks!

cowboy caviar ingredients

how to make cowboy caviar-from-scratch

Make healthy cowboy caviar this summer! It's a bean salsa popular in the South. cookieandkate.com

Healthy Cowboy Caviar

  • Author: Cookie and Kate
  • Preparation Time: 15 minutes
  • Overall Time: 15 minutes
  • Yield: 8 cups 1 x
  • Classification: Appetiser
  • Technique: By hand
  • Food: Southern

4.9 from 43 evaluations

This healthy cowboy caviar dish (likewise called Texas caviar) is made from scratch with natural active ingredients! Serve it as a dip, salsa or salad– it’ll be a hit at your next celebration. Dish yields a great deal of “caviar,” about 8 cups.


Cowboy caviar

  • 2 (14-ounce) cans black-eyed peas, rinsed and drained pipes, or 3 cups prepared black-eyed peas
  • 1 (14-ounce) can black beans, rinsed and drained pipes, or 1 1/2 cups prepared black beans
  • 1 1/2 cups fresh corn kernels (about 2 ears of corn), or 1 (14-ounce) can corn, drained pipes
  • 1 1/2 cups sliced tomatoes (I utilized about 4 Roma tomatoes, about 3/4 pound)
  • 1 medium red, orange or yellow bell pepper
  • 3/4 cup sliced red onion (about 1/2 little red onion)
  • 1/2 cup sliced cilantro, leaves and stems
  • 1 to 2 jalapeños, ribs eliminated, seeded and carefully sliced
  • 1 avocado (optional)

Italian dressing

  • 1/3 cup olive oil
  • 3 tablespoons red white wine vinegar or lime juice
  • 2 medium cloves garlic, pushed or minced
  • 1 to 1 1/2 teaspoons salt, to taste
  • 1 teaspoon dried oregano
  • 1/2 teaspoon dried basil
  • 1 teaspoon maple syrup or honey
  • ⅛ teaspoon red pepper flakes
  • Newly ground black pepper, to taste


  1. In a big serving bowl, integrate the drained pipes black-eyed peas, black beans, corn, sliced tomatoes, bell pepper, onion, cilantro and jalapeño. If you’ll be consisting of avocado, wait to dice it up until you’re all set to serve the dip, so it does not turn brown in the meantime.
  2. In a cup, blend together the dressing active ingredients up until emulsified. Sprinkle the dressing over the serving bowl and toss up until well blended. Season to taste with extra salt and pepper. For finest taste, let the mix marinade for a minimum of 20 minutes prior to serving. If you’re including avocado, blend it in right before serving.


Dish based upon memory and approximately adjusted from AllRecipes.
Serving tips: Do not forget the chips! I likewise like to turn this dip into a green salad by serving it on lettuce with a capture of lime, some collapsed feta and a spray of crushed corn chips or toasted pepitas.
Storage tips: This dip keeps well in the fridge, covered, for around 3 days.
If you like this dish: Have A Look At my other salsa dishes and my healthy barbecue salads and sides roundup!

▸ Nutrition Info

The details revealed is a price quote supplied by an online nutrition calculator. It needs to not be thought about an alternative to an expert nutritional expert’s guidance. See our complete nutrition disclosure here.

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