Easy Cowboy Caviar Recipe
Cowboy Caviar is sometimes also called Texas caviar or cowboy dip. I love to bring it to potlucks with a big ole bag of corn tortilla chips.
Dietitian tip, this is also a cowboy caviar salad.
Cowboy Caviar Ingredients
- Lentils – I always make Cowboy Caviar using at least 2 different legumes. Usually, I use 2 different-sized legumes, but for this recipe, I decided to celebrate the new year by swapping in Lentils.
- Beans – I used black beans
- Sweet Corn – option to use canned, fresh, or frozen corn
- Peppers – options to use green bell pepper, yellow bell pepper, or red bell peppers.
Spice tip: You can completely omit the jalapeno or only add 1 to reduce the heat. However, if you want the dish super spicy, don’t remove the ribs or seeds of the jalapeno. This is where most of the jalapenos’ heat comes from.
- Onions – shallots, white, sweet, yellow, or red onions work well.
- Herbs – I decided to use parsley
Herb Tip: Consider swapping the parsley with cilantro or any other herb you love!
- Optional ingredients – avocado, tomatoes, black eye peas, or spicy peppers
Cowboy Caviar Dressing Recipe
I like to keep this dressing simple with only five ingredients – oil, vinegar, honey, salt, and pepper.
Use a flavorful olive oil. There is no actual cooking in this recipe, so there is no need for the extra virgin stuff. For the vinegar, I used a lovely lemon champagne vinegar on hand. You could use white balsamic, champagne, or red wine vinegar, or add some freshly squeezed lemon or lime juice.
Ever been to one of those fancy olive oil and vinegar shops? Those are perfect for a recipe like this. I bought a raspberry white balsamic vinegar that, if I still had it, would have tasted divine in this dish!
Or keep it simple with a store-bought or homemade Italian dressing.
How To Make Cowboy Caviar
First, chop all your veggies. Then pour them in a large bowl. I try to keep my veggie pieces roughly the size of a black bean.
Next, Mix! Add all the dressing ingredients to a bowl or mason jar, then whisk or shake! Then pour the salad dressing over your veggies and mix!
Finally, serve!
How To Serve This Recipe
Some options for serving this yummy dish include:
- In an Endive (lettuce) cup
- With Crackers or Chips
- As a fun and creative Bruschetta
- Right out of a bowl!
I enjoy using ramekins as small serving bowls as a side dish with dinner.
Sharper Nutrition Fix: Lentils
Lentils are also inexpensive, healthy, environmentally friendly, and easy to make! It’s no surprise that lentils are a major food source throughout the Americas, Caribbean, and Mediterranean regions.
Let’s dive a little deeper, shall we!?
Why You Will Love Making This Recipe with Lentils
Lentils are an all-star flexitarian staple I always keep on hand in my pantry.
Inexpensive
Lentils only cost about $1.50 for a 16oz bag at Kroger, a local grocery store in Huntsville. Lentils are available for purchase at most grocery stores. Because lentils do not take long to cook, I recommend purchasing dried lentils to get the most bang for your buck!
Healthy
Lentils are high in fiber, protein, vitamins and minerals. Combine lentils with a whole grain, and you have a complete protein source with all nine essential amino acids.
Fun fact: Populations with the greatest lentil consumption also have the lowest rates of cancer, specifically breast and colorectal.
Good for the Environment
Lentils are green, and I don’t mean the color! Lentils work with bacteria that convert atmospheric nitrogen to useful ammonia or nitrates. They also improve soil fertility and are highly water-efficient.
Quick and Easy
Did you know that dried lentils are quick to whip up? Just 15 minutes on the stove, and you are good to go! Dried Lentils are much quicker to cook than dried beans.
Versatile
You will find many cowboy caviar recipes on the internet. For example, Pioneer Woman Cowboy Caviar uses black-eyed peas instead of lentils. Other recipes include avocado whereas my cowboy salad recipe does not include it. You can get creative with flavors or just use what you have on hand!
Like This Recipe? Try These Flexitarian Dishes, Too!
Jacob’s Black Bean Burger Salad
Layered Arugula and Spinach Salad with Smoked Trout
Cowboy Caviar with Lentils
Equipment
- 1 large bowl
- 1 rubber spatula
- 1 Small bowl
- 1 Whisk
Ingredients
- 1 can corn, drained and rinsed
- 1 can black beans, drained and rinsed
- 1 cup cooked lentils
- 1 jalapeno, diced
- 1 green bell pepper, diced
- 1 red pepper, diced
- 2 shallots, diced
- 1/4 cup fresh parsley, chopped
Dressing
- 1/4 cup champagne vinegar or red wine vinegar
- 1/2 cup olive oil
- 1-2 tbsp honey
- kosher salt and black pepper to taste
Instructions
Prepare the Vegetables
- In a large mixing bowl, combine the corn, black beans, cooked lentils, jalapeno, bell pepper, red pepper, shallots, and parsley.
Make The Dressing
- In a separate small bowl, whisk together the dressing ingredients.
Combine and Toss
- Pour salad dressing overtop of your veggies. Gently toss everything together until well combined, making sure the dressing coats all the ingredients evenly.
Adjust Seasoning and Serve
- Before serving, give the cowboy caviar a good stir. Taste and adjust the seasoning if necessary.
- Serve the cowboy caviar as a dip with tortilla chips or as a side salad. It also works well as a topping for grilled chicken or fish.
Nutrition
Hi, I'm Sarah Harper. I am a Registered Dietitian Nutritionist who loves to cook, eat, and talk about food! Here at The Addy Bean, you'll discover an array of flexitarian recipes. My mission is to inspire and encourage others to eat and explore the world of plant-based foods!
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