This healthy and delicious cowboy caviar is packed with protein and fiber from beans and corn, with fresh chopped veggies for a delightful crunch. Make it ahead for a quick party appetizer or side dish - it's perfect for meal prep too! Leftovers store well in the fridge.
It’s a versatile appetizer/dip/salad, perfect to bring to a summer BBQ potluck or any other gathering.
If making to keep for longer than a few days, leave out the avocado and it will store for at least a week! The dressing works like a marinade and the normally bland beans get deliciously flavorful. Another fresh appetizer we love is this Greek seven-layer dip. This filling German potato salad (my Mom's recipe) and this creamy dill pickle pasta salad are also great for a crowd!
Table of contents
Why I love this recipe
- It's delicious! It tastes delicious and looks delicious.
- This makes a good sized amount. Perfect to bring to a get together or to have handy in the fridge for a few days for your family.
- Healthy with all the high fiber, fresh vegetables and a limited amount of olive oil.
- Very easy to customize to your taste.
- It stays fresh in the refrigerator for a week (if you don't add the avocado).
Ingredients
Using a combination of canned goods and fresh ingredients makes this an inexpensive dish.
Ingredients for the salad (appetizer)
1 can corn
1 can black beans
1 can blackeyed peas
bell pepper
tomatos (Roma)
red onion
parsley
avocado
Ingredients for the dressing
Add oil, balsamic vinegar, lime and garlic salt into a small bowl or mason jar. Make sure to stir/shake well to combine prior to adding to salad.
Substitutions
Use what you have handy for this recipe. Don't have a red onion, but have sweet onions, go ahead and substitute!
Love cilantro? This recipe often has cilantro and not parsley in it. My family is not a fan of cilantro so I use parsley.
The olive oil and balsamic vinegar should be good quality but don't need to be super expensive. I use the ones I buy at Costco.
Do you have frozen corn in your freezer? Use it instead of canned. Does not have to be cooked and it will quickly thaw in the salad so no need to thaw frozen corn prior to using.
Instructions
Step 1
Mix ingredients for the dressing and set aside. A mason jar is great so you can shake it to combine ingredients.
Step 2
In a large bowl, add canned black beans, black-eyed peas, and corn. Add chopped bell pepper, onion, tomato, and parsley.
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Helpful hints
Try to chop bell pepper, onion and tomato to a uniform size. It looks nicer and it's easier to scoop on tortilla chips if serving as an appetizer.
Mason jars are the perfect way to mix and store dressings!
Step 3
Chopped avocado can be added to the canned items or just before serving (if this recipe is being made ahead.
Step 4
Combine all ingredients and refrigerate. I recommend refrigerating for an hour to let flavors blend (optional if you don't have time!).
Other fresh tasting appetizers
FAQs
Cilantro is traditionally used, however since so many people do not enjoy that flavor (including my family members) I substitute parsley. If your family enjoys cilantro, please do use it!
I assume 12. If it's a large group, this recipe doubles well.
Storage
This stores really well in the refrigerator! The dressing by itself can be stored in the refrigerator for at least a week. If the salad and dressing are combined and you wish to store in the refrigerator, leave out the avocado until prior to serving.
With everything combined, this stores well for 4-5 days in the refrigerator.
This does not freeze well since the texture of the fresh items will change.
Cowboy Caviar
Ingredients
- 1 can corn drained
- 1 can black beans drained, lightly rinsed
- 1 can black-eyed peas drained, lightly rinsed
- 2 medium roma tomatos seeds removed, chopped
- ½ large bell pepper seeds removed, chopped
- 1 large avocado chopped
- ¼ cup parsley finely chopped
- ¼ cup cilantro finely chopped (may be used instead of parsley)
- ¼ cup onion red, finely chopped
Marinade
- ¼ cup olive oil
- 2 tablespoon balsamic vinegar
- 1 small lime juiced (about 1 tablespoons)
- 1 teaspoon garlic salt
Instructions
- Mix dressing ingredients in a jar so you can shake it (or small bowl so you can stir it).
- Dump all prepared salad ingredients into a large bowl. If not serving that day, I leave the avacado out and add prior to serving.
- Add dressing over salad ingredients.
- Combine all ingredients and combine well. Refrigerate until serving. Stir prior to serving to redistribute dressing onto salad.
Notes
Nutrition (I am not a nutritionist. These are estimates only)
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