Healthy Cowboy Caviar

I live inWyoming, the Cowboy State. So, naturally, anything to do with cowboys has a place very near and dear to my heart. I discovered Cowboy Caviar a few years back when a friend brought it to a dinner party. Needless to say, I probably ate more of the famous bean dip than I did the actual dinner. It was just that good. Of course, I later found out I had probably consumed my weight in calories as well since the glorious dish was drenched in thick Italian dressing.

Since then I have sought out different recipes for healthier versions of the side dish and have always been pleasantly surprised. Perhaps it is just me, but knowing something is healthy--and I can eat more of it--always makes it taste better. With the New Year upon us I wanted to share the recipe I usually go with since it consists mainly of items I almost always have on hand and is healthy to boot.

Be warned! This makes a TON of caviar. Luckily, it is also a dish that tastes best leftover after a day, so take it to a party or eat it yourself, either way you won't regret it.

Healthy Cowboy Caviar

Cowboy Caviar

  • 3-4 Roma tomatoes (diced)
  • 1  can (15.5 oz) low sodium black beans
  • 1  can of black eyed peas
  • 1 can chick peas/garbanzo beans
  • 1 can low sodium corn
  • 1 green bell pepper (diced)
  • 1 white onion (diced)
  • Chopped cilantro
  • Chopped jalapeno (optional)
Lime Dressing (Italian Dressing Substitute)
  • 3 tbs of lime juice plus a couple of limes on the side to squeeze on top before serving.
  • 1/3 cup of EVOO
  • 1/2 tbs minced garlic
  • Diced fresh basil, salt, and cracked black pepper (to taste)
  1. Drain and rinse all canned vegetables in a strainer.
  2. Combine canned vegetables with remaining veggies and toss until well mixed.
  3. Whisk all the ingredients for the Lime Dressing together in a second bowl and then slowly fold into caviar mixture.
  4. Squeeze a few limes over the top before serving.
Note: This dish tastes much better when it has had at least a couple of hours to soak up the juices. Cover with plastic wrap and pop it into the fridge before serving. 

Recipe adapted from Cookie and Kate

Serve with tortilla chips for the best flavor combination!


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