Healthy Cowboy Caviar (Vegan)

This healthy cowboy caviar recipe is delicious paired with tortilla chips or on top of your favorite salad. Plant-based and protein-packed, it might just become your new go-to vegan snack. Did you know that this easy bean salad is also commonly referred to as Texas caviar?

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Why You’ll Love This Recipe

• Quick & Easy: This dip recipe is ready in just 15 minutes. Does it get better than that?
• Nutritious: This simple recipe has great nutritional value. It is packed with fiber and healthy plant-based fats! This will help keep you fuller longer. It also makes a complete protein as it contains both beans and corn. 
• Versatile: I love this easy recipe because it is so versatile. These simple ingredients make for the perfect side dish, a healthy appetizer, a green salad topping, or an addictive dip!

Nutrition For Mental Health

One cup of cooked black eyed peas (also known as cowpeas or field peas) contains 36 grams of carbohydrates (11 grams of fiber), 0.9 grams of fat, and 13 grams of protein. They are rich in folate, copper, thiamine, iron, phosphorus, magnesium, and zinc. Cowpeas are also a good source of potassium and vitamin B6 and contain smaller amounts of selenium and riboflavin.

One cup of cooked field peas contains 89% your daily need of folate. A systemic review found that folate supplementation could improved several mental health conditions such as depression (including postpartum and post-menopausal), ADHD, schizophrenia, bipolar affective disorder, and autism spectrum disorder.

What Is Cowboy Caviar?

Cowboy caviar was first created in 1940 by Helen Corbitt, a New Yorker turned Texan. She was an extraordinary chef and cookbook author. The key ingredient for this bean salad is black-eyed peas. Depending on the recipe developer and chef, the other ingredients vary from recipe to recipe. That being said, Texas caviar commonly includes black beans, onion, tomato, bell pepper, corn, cilantro, and more! Cowboy caviar is a deliciously cooling bean salad that can be enjoyed on its own, as a dip, or on top of your favorite salad or entrée.

Ingredients + Notes

Easy, simple ingredients. Opt for canned beans and frozen corn if you want this to be a quick recipe. 

• Black-Eyed Peas: This is a staple in this cowboy caviar recipe. Other beans and ingredients may vary depending on the recipe developer or chef. You can use canned beans for the quickest recipe, or instant pot black-eyed peas work well too. 
• Black Beans: One of my favorite beans to use! When I make Texas caviar, I may use kidney beans instead, depending on what I have on hand.
• Corn: Corn is a great addition to this recipe. I prefer sweet corn for cowboy caviar. Frozen corn or fresh corn is best for this recipe.
• Cilantro: The most debated herb. Cilantro adds its own flair. Feel free to skip it if you are part of the 11% of the population that can’t stand it.

A full list of ingredients with exact amounts can be found in the recipe card below.

Variations + Substitutions

This cowboy caviar recipe is tasty as is. You’re welcome to make any of the alterations, though!

• Beans: Traditionally, this bean dip calls for black-eyed peas. However, you could substitute black beans, kidney beans, pinto beans, or great northern beans. It will taste a bit different, but I always opt for whatever I have on hand. 
• Corn: I like to use frozen corn for convenience, but fresh corn (raw or cooked) is a great option too. If you are a fan of canned corn, go for it! I would just recommend rinsing it really well before adding it. 
• Fresh veggies: Some people like to add chopped red bell pepper or green bell peppers for an additional crunch! If you’re looking for some heat, think about adding some minced green chilies for a little kick.
• Texas caviar dressing: This recipe uses red wine vinegar and lime juice. However, you could simply toss in some Italian dressing, a vinaigrette dressing, or a cilantro lime dressing. 
• Vinegar: Instead of red wine vinegar, you could use apple cider vinegar or white wine vinegar. Balsamic vinegar can be delicious, but it wouldn’t be my first choice for this recipe. 
• Oil: If you are using a homemade vinegar-based dressing, adding olive oil or avocado oil to this Texas cowboy caviar recipe will add smoothness to it. 
• Spices: Salt and pepper are the base. You can play around with the flavor profile, though. Garlic powder, chili powder, 
• Feta Cheese: Another variation to this original recipe is vegan feta cheese. 

How To Make Healthy Cowboy Caviar

Have you ever made an easier recipe?

1. Add all ingredients to a large bowl and combine thoroughly. 

2. Serve with tortilla chips or enjoy as a filling bean salad.

Serving Suggestions

This healthy Texas caviar is the best dip for warm weather. Grab a bag of your favorite corn chips and dig in. Alternatively, grab a spoon and enjoy it straight up, or use it as a “dressing” on your favorite green salad. Here are some recipe pairings I would recommend!

• Mains: Serve a warm bowl of Meat-Free Vegetable Chili, filling Black Bean Veggie Burger, or Lentil Sloppy Joes alongside this vegan cowboy caviar.
• Drinks: Sip on a refreshing glass of Grapefruit Infused Water, Beet Lemonade, or Infused Strawberry Lime Water.
• Dessert: Have a cool Lemonade Popsicle or a Lime Ice Pop, both are excellent pairings to this cowboy caviar with avocado.

Storage Tips

Vegan cowboy caviar should be kept in an airtight container in the fridge for up to five days. Any airtight container will work. However, using a glass container can keep it fresher for longer.

If you tried this Cowboy Caviar Recipe or any other recipe on my blog, please leave a 🌟 star rating and let me know how it went in the 📝 comments below. Thanks for visiting!

Recipe

Reference

Lam, N. S. K., Long, X. X., Li, X., Saad, M., Lim, F., Doery, J. C., Griffin, R. C., & Galletly, C. (2022). The potential use of folate and its derivatives in treating psychiatric disorders: A systematic review. Biomedicine & pharmacotherapy = Biomedecine & pharmacotherapie, 146, 112541. https://doi.org/10.1016/j.biopha.2021.112541