Light, refreshing, and perfect anytime of year, this Cowboy Caviar is a veggie-packed dip that is loaded with flavor! Full of healthy ingredients, it’s perfect as a salsa, dip, or as a topping for salads, chicken or fish. We love this dip because it is so easy to make, super flavorful, and full of the good stuff!
Nutrition Tip: Whether you choose to grill it for a summer cookout or pop it for your next movie night, corn provides you with a substantial amount of fiber for lowering cholesterol levels.
This Cowboy Caviar power dip can be prepared in advance, just leave out the avocado until ready to serve to keep from browning. We usually just eat this with chips but have also served it as a topping over salmon and grilled chicken, too! Once you see how easy this recipe is to make, you will make it over and over again for all of your gatherings or even just to snack on throughout the week!
Looking for another veggie packed recipe? Check out our Rainbow Veggie Wraps!
Key Ingredients for this Cowboy Caviar
Corn– One of our family’s favorite’s, corn is loaded with dietary fiber and is rich in other minerals and vitamins!
Black Beans– mild but sweet, these black beans have a great texture and add great flavor to many dishes. These beans are a power food that can help you to regulate your blood sugar They also help in preventing cancers and are great for your heart and eye health.
Black Eyes Peas-These beans are rich in protein and fiber making them a great source of energy for your body to help power you throughout the day. Since they are high in fiber, they can help you feel fuller for longer which helps with weight maintenance, too!
Red Pepper– These bell peppers are super flavorful and great in many recipes. The best part is that they are loaded in Vitamin C which can help your body in so many ways including acting as an anti-inflammatory and cancer fighter!
Tomato– These juicy fruits are made up mostly of water, loaded with fiber and potassium, and high in Vitamin C! We add tomatoes into many of our meals wherever we can!
Avocado– Avocados are a power food that has healthy fats and that contain over 20 essential minerals and vitamins.
How to make this fresh Cowboy Caviar
First open and drain all of the canned beans and prepare your fresh vegetables.
In a large bowl combine the corn, black-eyed peas, black beans, tomato, red pepper, avocado, and onion.
Add in the cilantro, lime juice, red wine vinegar, oil and garlic then toss until all ingredients are coated and well combined.
We served ours with tortilla chips but pita or veggies would be great too! Or as I mentioned earlier, you can top your grilled chicken or fish with this too for a nice spin. We hope you enjoy this as much as we do!
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- 1 15 oz. can no-salt-added corn, drained, rinsed
- 1 15 oz. can low-sodium black-eyed peas, drained, rinsed
- 1 15 oz. can low-sodium black beans, drained, rinsed
- 1 large tomato on the vine chopped
- 1 red bell pepper chopped
- 1 avocado chopped
- 1/2 small red onion chopped
- 1/3 cup chopped cilantro
- 2 tablespoons lime juice
- 2 tablespoons red wine vinegar
- 2 tablespoons olive oil
- 2 cloves garlic minced
- Mix corn, black-eyed peas, black beans, tomato, pepper, avocado, onion, cilantro, lime juice, red wine vinegar, oil and garlic in large bowl.
- Serve with chips, pita or veggies for dipping or over a salad, chicken or fish.