Recipe: Cowboy caviar

Jun 25, 2023 | Tara Schmidt | @taraschmidt | Comments (3)

Written by Elisa Iglesia, M.S., a Mayo School of Health Sciences dietetic intern

Looking for a tasty and nutritious dish that will satisfy your hunger and impress your guests? Look no further than cowboy caviar! This popular plant-based recipe is a flavorful and colorful mix of beans, corn, tomatoes, peppers, and other delicious ingredients, all mixed together with a zesty dressing. Not only does it taste amazing (and is perfect for the summer weather), but it’s also packed with nutrients including fiber, protein, and vitamins. Plus, it’s a great option for those following a vegan or vegetarian diet. To make it a complete meal, consider pairing cowboy caviar with a well-rounded salad, using it as a topping for grilled chicken or fish, or serving it alongside some crisp, fresh veggies.

Number of servings: 6 servings

Serving Size: 2 cups

Ingredients

Dressing

½ cup olive oil
¼ cup white wine vinegar
3 garlic cloves, minced
1 tsp chili powder
1 tsp granulated sugar
Salt and black pepper to taste

Salad

1 pound Roma tomatoes, seeded and diced
1 (15 ounce) can black-eyed peas, drained and rinsed
1 (15 ounce) can black beans, drained and rinsed
1 (1 ounce) can sweet corn, drained
1 medium red onion, diced
1 red bell pepper, diced
1 jalapeno, seeded and finely diced
1 cup fresh cilantro chopped, from 1 bunch

Directions

Step 1. Make the dressing: In a bowl, whisk together the olive oil, vinegar, garlic, chili powder, sugar, salt and pepper to taste

Step 2. In a large bowl, add tomatoes, black-eyed peas, black beans, corn, red onion, bell pepper, jalapeno, and cilantro. Drizzle with the dressing and stir to combine. Cover and chill until serving time.

Nutritional analysis per serving: