Fresh vegetables and plant-based proteins combined into this delicious healthy cowboy caviar. A quick and convenient recipe that can be used as either a salsa, dip or salad.
Eating more of a plant based diet doesn’t have to be complicated.
Sure, you can get fancy and have your vegetables take on a new shape. Forming them into patties or bite sized portions —like these Spinach Quinoa Bites, Buffalo Riced Cauliflower Quinoa Bites or Cabbage Pancakes.
But when simply sautéing them sounds like too much to handle, there is an easier option—cold salads that require little to no cooking skills. All you have to be able to do is use a knife to chop veggies, open a can or defrost frozen vegetables. See really simple.
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Healthy cowboy caviar
Even better, this is one of those “salads” that develops more flavor as it sits in the refrigerator. So feel free to make a batch of this to last you a couple of days. Perfect to add to a Meatless Monday Menu then enjoy leftovers throughout the week.
Since Cowboy Caviar mixes fresh vegetables (that you probably already have on hand) with canned beans and [frozen] corn it’s a convenient dish to prepare when you’re a few days shy of an empty fridge.
An easy way to eat more plant based proteins.
Watch how to make this recipe
Ingredients
- Canned Beans – including black eyed peas & black beans. Use whatever beans you have on hand/prefer. Any leftovers can be frozen or added to this Lemon Pepper Pasta Salad.
- Corn – that is already cooked. During the summer I like to save any corn on the cob leftovers or cook up a few extra pieces with these corn riblets. An easier option is to used canned or frozen corn, simply drain or thaw before use.
- Red Onion
- Peppers – use any size or color combination or sweet peppers. You can also add in some spicy ones, to taste.
- Tomato – dice a whole one or use a bunch of cherry tomatoes
- A dressing made from : olive oil, rice wine vinegar, honey (see vegan options below), lime juice & chili powder
How to make cowboy salad
- Chop the vegetables & drain the cans of beans. If necessary, remove the corn from the freezer to thaw.
- Whisk together the dressing ingredients. This can be done in the same bowl you plan to serve the salad.
- Add the vegetables to the bowl. Mix well to combine.
- Squeeze lime juice over top.
FAQs & Helpful Tips
Not yet! To turn this bean salad vegetarian to vegan, You’ll have to avoid adding honey.
Taste the salad to determine if you think a sweetener is necessary. If it is, substitute with either maple syrup, sugar or dried fruit (such as dried blueberries or craisins). There is even a bee-free vegan honey you can try.
Not at all, adjust the variety of beans to your liking.
Healthy Cowboy Caviar
Fresh & shelf stable vegetables and plant-based proteins combined into a quick and delicious salad.
Ingredients
Dressing
- 2 tablespoons olive oil
- 1 tablespoon rice wine vinegar
- 1 teaspoon honey
- ½ teaspoon chili powder
Cowboy Salad
- ½ cup chopped red onion (~½ onion)
- ¾ cup diced peppers
- ½ cup diced tomato (~1 small)
- ¾ cup canned black eyed peas, drained and rinsed
- ¾ cup canned black beans, drained and rinsed
- ¾ cup cooked corn
- 1 tablespoon lime juice
Instructions
- In a small serving bowl, whisk together the oil, vinegar, honey and chili powder.
- Add the red onion, peppers, tomatoes, peas, beans and corn. Mix to combine with dressing.
- Top with freshly squeezed lime juice.
Nutrition Information:
Yield: 4 Serving Size: 1Amount Per Serving: Calories: 197Total Fat: 8gSaturated Fat: 1gTrans Fat: 0gUnsaturated Fat: 6gCholesterol: 0mgSodium: 204mgCarbohydrates: 27gFiber: 7gSugar: 6gProtein: 7g
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This is one of my all-time favorite salads! My mother-in-law would make this every summer for us when we would come visit. Your version sounds amazing!