Recipes ofKurt Dixon

Registered Dietitian Nutritionist

Body Refined, a Health & Wellness practice


Cowboy Caviar

Friday, April 12, 2019
Total time
25 minutes
Preparation time
25 minutes

Cowboy Caviar (also known as Texas Caviar) is a salad with black beans, black-eyed peas and a light vinaigrette-style dressing -- perfect as a dip, appetizer, or side-dish!

or1 and 3/4 cups sweet corn (use frozen that has been thawed, drained canned corn, or cut off the cob)
or1 can (15 ounces) Blackeye Peas, drained
or1 can (15 ounces) Black Bean Fiesta (or regular Black Beans)
or1 and 3/4 cup small cherry tomatoes, halved or quartered
or1/2 cup red bell pepper, diced
or1/2 cup green bell pepper, diced
or1 small jalapeno pepper* finely diced
or1 unit of peppers, jalapeno, raw (14 g)
or1/3 cup finely chopped cilantro (loosely measured)
or2 large and ripe avocados, diced
or2 tablespoons red wine vinegar (Dressing)
or2 tablespoons freshly squeezed lime juice (Dressing)
or1 teaspoon sugar (Dressing)
or1 teaspoon chili powder (Dressing)
or1/2 teaspoon ground cumin (Dressing)
or1/4 teaspoon garlic powder (Dressing)
or1/3 cup extra virgin olive oil (Dressing)
orFine sea salt and freshly cracked pepper (Dressing)
In a large bowl, add the corn, Blackeye Peas, drained and rinsed, and undrained Black Bean Fiesta or drained regular Black Beans.
Prep the veggies: (as you prep these veggies remember the caviar is best when all of the ingredients are roughly the same size so aim to dice the veggies around the size of the beans) halve or quarter the cherry tomatoes, dice the red pepper, dice the green pepper, finely dice the jalapeno, and finely dice the cilantro. Add right on top of the bean and corn mixture.
In a mason jar add in the red wine vinegar, freshly squeezed lime juice, sugar, chili powder, cumin, garlic powder, salt & pepper (to taste, I add about 1/2 teaspoon of each), and olive oil. Seal the jar and shake until combined.
Right before serving, dice up the avocados and gently stir those along with the dressing into the caviar. Serve with an extra sprinkle of cilantro, lime wedges, and tortilla chips as desired.
If not serving immediately, make sure to store the dressing separately from the caviar and only add the avocados right before eating. If you plan to have leftovers, only add dressing and avocado to what you will be eating presently and then store the three separately.
Nutritional information
Per 100 gPer portion (197 g)% DRI
Energy107 kcal210 kcal11 %
Fat6 g11 g17 %
Fatty acids, total saturated1 g2 g8 %
Cholesterol0 mg0 mg0 %
Sodium99 mg195 mg8 %
Carbohydrate13 g25 g8 %
Sugars2 g3 gremove
Fiber4 g7 g29 %
Protein3 g6 gremove