Cowboy Caviar

17 15 190
Ingredients Minutes Calories
Prep Cook Servings
15 min 0 min 12
Cowboy Caviar
Health Highlights


1 avocado(s) Avocado (optional)
1/2 tsp, ground Basil, dried (for dressing)
1 can (15oz) Black beans, canned (rinsed, drained)
1 dash Black pepper (for dressing)
3 cup Black-eyed peas, boiled
1/2 cup Cilantro (coriander) (chopped)
1/3 cup Extra virgin olive oil (for dressing)
2 clove(s) Garlic (minced, for dressing)
2 medium pepper(s) Jalapeno pepper (ribs removed, seeded, finely chopped)
1 tsp Maple syrup, pure (for dressing)
1 tsp Oregano, dried (for dressing)
1 medium pepper(s) Red bell pepper
3/4 cup Red onion
1 dash Red pepper flakes (for dressing)
4 tomato Roma tomatoes (chopped)
1/2 tsp Salt (for dressing)
1 can (15oz) Sweet corn, canned, drained (rinsed)


In a large serving bowl, combine the black-eyed peas, black beans, corn, chopped tomatoes, bell pepper, onion, cilantro and jalapeño. If you'll be including avocado, wait to dice it until you're ready to serve the dip, so it doesn't turn brown in the meantime.

In a cup, whisk together the dressing ingredients until emulsified. Drizzle the dressing over the serving bowl and toss until well mixed. Season to taste with additional salt and pepper.

For best flavour, let the mixture marinate for at least 20 minutes before serving. If you're adding avocado, mix it in just before serving.

Nutrition Facts

Per Portion

Calories 190
Calories from fat 84
Calories from saturated fat 12.3
Total Fat 9.4 g
Saturated Fat 1.4 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.3 g
Monounsaturated Fat 6.2 g
Cholesterol 0
Sodium 295 mg
Potassium 488 mg
Total Carbohydrate 22.7 g
Dietary Fiber 6.3 g
Sugars 3.1 g
Protein 6.9 g

Dietary servings

Per Portion

Meat Alternative 0.5
Vegetables 1.8

Energy sources


Meal Type(s)