Healthy Cowboy Caviar with Quinoa
This healthy cowboy caviar recipe is so flavorful, you’ll want to make it again and again! It’s made with quinoa, loads of fresh veggies, and a mixture of black beans and black-eyed peas. Vegan, gluten-free, oil-free, and next-level delicious!
🤠 What is Cowboy Caviar
If you’re new to cowboy caviar, aka Texas caviar, prepare for a taste bud explosion! I first encountered this colorful vegan dip at a potluck, and my life was forever changed. It’s one of those dishes where you take one bite and then proceed to unapologetically eat the whole bowl.
Cowboy caviar originated in Texas, created by celebrated chef Helen Corbitt at the Houston Country Club. The cheeky name describes it perfectly: fine dining for regular folks. My version includes healthy quinoa and avocado for a gluten-free, oil-free experience with zero compromises.
With patio season upon us, you’ll want to have this baby in your back pocket. It’ll be a big hit at your next gathering!
🔖 Ingredients You’ll Need
You’ll find the complete ingredient list with measurements and instructions in the recipe card at the bottom of this post. Here’s an overview of what you’ll need plus some substitutions.
Ingredients for the Cowboy Caviar
Ingredients for the Oil-Free Lime Vinaigrette
🫘 Beans- I use a mixture of black beans and black-eyed peas in this bean salad. They hold their shape well, even after being mixed with other ingredients. Pinto beans and kidney beans would work well too.
💛 Quinoa- This gluten-free whole grain is a rare plant-based complete protein. It soaks up the yummy oil-free dressing and helps everything stick together. I recommend white quinoa, but please feel free to use a variety you have on hand.
🌽 Sweet corn- Use fresh corn when it’s in season if you can. Most of the time I use frozen corn, and it’s totally fine.
❤️ Red bell pepper- Bell peppers add a delightful, sweet crunch. Feel free to use yellow or orange peppers, but skip green bell peppers, which aren’t as sweet.
🍅 Roma tomatoes- These tomatoes have fewer seeds and a thicker flesh, making them perfect for tossing in salads.
🥑 Avocado- Creamy and packed with healthy monounsaturated fats, avocados make this oil-free recipe taste luxurious.
🌱 Fresh cilantro- This aromatic herb brightens the dish and complements the other ingredients. Don’t be shy to follow the recipe and add a lot of cilantro to this recipe. It works!
💜 Red onion- Adds a touch of bite and balances the sweet corn. Plus, that red color!
💚Jalapeno- The heat of jalapeño pepper deepens the flavor of Texas caviar. Remove the seeds and ribs, as they hold most of the heat. If you're a fan of spice, leave the seeds in for an extra kick!
💚 Lime juice & zest- These acidic ingredients marry all the flavors together.
🍁 Maple syrup- For a touch of natural sweetness.
🤍 White wine vinegar- Essential in a vinaigrette.
🧂 Salt & spices- Salt, garlic, cumin, chili powder, and black pepper make this dressing to die for!
🥣 How to Make This Recipe (with photos)
When you’re ready to make this recipe, scroll down to the recipe card at the end of this post. You’ll find the complete ingredient list with measurements there.
1. Add all of the cowboy caviar ingredients to a large bowl. Gently mix everything together.
2. In a small mixing bowl, whisk all the ingredients for the vinaigrette.
3. Pour the vinaigrette over the cowboy caviar. Gently toss until well-coated.
How to Store
Store leftovers in the refrigerator for up to 3 days with avocado. It will keep for 5 days without avocado, which you can add just before serving.
🥙 How to Serve Healthy Cowboy Caviar
At first bite, you’ll totally get that cowboy caviar stands on its own. It’s that good! Here are a few of my favorite ways to serve it as a delicious appetizer, side dish, or as a complete meal:
Enjoy as a tasty dip with crunchy tortilla chips.
Serve as a bean salad on a bed of fluffy lettuce.
Stuff pitas or fill tortillas and make a wrap.
With beans, quinoa, veggies & creamy avocado, cowboy caviar makes a complete meal on its own.
Make it ahead of time for meal prep so everyone will love you!
⭐️ Helpful Tips
This recipe is super simple to make, I promise, but here are a few things to keep in mind before getting started:
1️⃣ Drain your beans and rinse them well. This keeps the beans tasting fresh and your salad from becoming too watery.
2️⃣ Take the time to deseed your tomatoes and peppers. I know, I know, it’s one extra step, but SO worth it! Scoop the seeds from the tomatoes before you dice them. Then remove the seeds and ribs (membranes) from the red pepper and jalapeño before chopping.
3️⃣ Dice the veggies about the same size as a kernel of corn. This keeps the caviar theme going and helps everything stick together.
❤️ More Crowd-Pleasing Vegan Salads to Make
Patio season just got better with these yummy salads:
Easy peasy lime squeezy! I hope you enjoy this delicious vegan recipe as much as my friends and family do. I can already hear the oohs and aahs coming!
See you next time with a new cocktail recipe that uses aquafaba in place of egg whites!
X,o,
Leave a Comment & Rating
If you like this Healthy Cowboy Caviar with Quinoa recipe, be sure to leave a comment down below as well as a 5-star rating ⭐️⭐️⭐️⭐️⭐️. This helps others find my website, and I absolutely love hearing about your creations!
And be sure to follow along and tag me on Instagram and Pinterest. Thank you SO much for your support!
Cowboy Caviar with Quinoa and Zesty Lime Dressing
This healthy cowboy caviar recipe is so flavorful, you’ll want to make it again and again! It’s made with quinoa, loads of fresh veggies, and a mixture of black beans and black-eyed peas. Vegan, gluten-free, oil-free, and next-level delicious!
Ingredients
Instructions
- Add all of the cowboy caviar ingredients to a large bowl. Gently mix everything together.
- In a small mixing bowl, whisk all the ingredients for the vinaigrette.
- Pour the vinaigrette over the cowboy caviar. Gently toss until well coated. Store leftovers in the refrigerator for up to 3 days with avocado. It will keep for 5 days without avocado, which you can add just before serving.
Notes
⭐️ Helpful Tips
This recipe is super simple to make, I promise, but here are a few things to keep in mind before getting started:
1️⃣ Drain your beans and rinse them well. This keeps the beans tasting fresh and your salad from becoming too watery.
2️⃣ Take the time to deseed your tomatoes and peppers. I know, I know, it’s one extra step, but SO worth it! Scoop the seeds from the tomatoes before you dice them. Then remove the seeds and ribs (membranes) from the red pepper and jalapeño before chopping.
3️⃣ Dice the veggies about the same size as a kernel of corn. This keeps the caviar theme going and helps everything stick together.
🥙 How to Serve Healthy Cowboy Caviar
At first bite, you’ll totally get that cowboy caviar stands on its own. It’s that good! Here are a few of my favorite ways to serve it as a delicious appetizer, side dish, or as a complete meal:
- Enjoy as a tasty dip with crunchy tortilla chips.
- Serve as a bean salad on a bed of fluffy lettuce.
- Stuff pitas or fill tortillas and make a wrap.
- With beans, quinoa, veggies & creamy avocado, cowboy caviar makes a complete meal on its own.
- Make it ahead of time for meal prep so everyone will love you!
For step-by-step instructions with photos, scroll up to blog post!
Nutrition Facts
Calories
202.49Fat (grams)
5.13 gSat. Fat (grams)
0.75 gCarbs (grams)
33.98 gFiber (grams)
8.13 gNet carbs
25.85 gSugar (grams)
8.28 gProtein (grams)
7.76 gSodium (milligrams)
547.60 mgCholesterol (grams)
0.00 mgNutritional information is provided as a courtesy and is an estimate only. This information comes from online calculators.
