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Healthy cowboy caviar in a bowl.
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Healthy Cowboy Caviar

This healthy cowboy caviar is a fresh, easy dip packed with beans, corn, and veggies in a zesty lime dressing. Ready in just 10 minutes and perfect for meal prep or a crowd!
Prep Time10 minutes
Cook Time0 minutes
Total Time10 minutes
Course: Salad
Cuisine: American
Keyword: High Fiber
Servings: 6 servings
Author: Miranda Galati, MHSc, RD

Equipment

Ingredients

Salad:

  • 1 can black beans drained and rinsed
  • 1 can black eyed peas drained and rinsed
  • 3 ripe roma tomatoes diced small
  • 1 red or orange bell pepper diced small
  • 1/2 large white onion (or 1 small) diced small
  • 2 fresh jalapeños (seeds removed) diced small
  • 2 large avocados diced small (optional)
  • handful cilantro chopped

Dressing:

  • 1/4 cup olive oil
  • 1 lime juiced
  • 2 tbsp red wine vinegar
  • 1 clove garlic minced
  • 1 1/2 tsp salt

Instructions

  • To the bottom of your large mixing bowl, add all ingredients for the dressing. Whisk until smooth.
  • Add remaining salad ingredients to the bowl. If you’re serving this for meal prep, omit the avocado or add right before eating (it will brown). Toss until all ingredients are coated in dressing.
  • Serve with tortilla chips and enjoy!

Nutrition

Calories: 263kcal | Carbohydrates: 21g | Protein: 6g | Fat: 19g | Saturated Fat: 3g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 13g | Sodium: 590mg | Potassium: 629mg | Fiber: 10g | Sugar: 3g | Vitamin A: 1036IU | Vitamin C: 46mg | Calcium: 32mg | Iron: 2mg