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Healthy Cowboy Caviar with Black Eyed Peas – Bean Corn Salsa

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Cowboy caviar salad on a gray plate with lime slices and tortilla chips in the background a bowl with the salad and parsley on the counter with a bowl of chips.

Healthy cowboy caviar with black eyed peas is a delicious bean and corn salsa for dipping your favorite chip. A healthy twist on classic salsa. Light and refreshing with tons of flavor that makes a perfect vegan side dish or appetizer. You will love this recipe all summer long as an appetizer or side dish.

Salsa in a green bowl with lime wedges and cilantro on a white wood table, with a gray plate with salsa on the top right top left a white bowl with blue and yellow chips

History of the Name Cowboy Caviar

Cowboy caviar is often called Texas caviar a black eyed pea dish. It is popular in the south and in Texas and what is popular in Texas but cowboys. If you are looking for a salsa dip for your chips it is a fiber loaded recipe whatever you call it.

This recipe for Cowboy Caviar or a corn bean salsa with plenty of veggies and lots of flavors will be the hit at your next party. The dressing recipe is fresh with lime and cilantro and just enough heat to make it so delicious but not too hot.

cowboy salsa on a gray plate with a close up of a blue corn chip with salsa on it.

What are Black Eyed Peas?

Black Eyed Peas are legumes that are also called Cow Peas. They are a pale color with a black dot. They are low in calories and high in protein and fiber. You can find all the nutritional facts in this article on the health benefit of black eyed peas.

While they look like beans they are a legume or a bean. You can cook black eyed peas by soaking them overnight and boiling them or using an Instant Pot, but just buy them in a can. They are so easy to use and a pea/bean/legume is easy to use you will eat more of them. The best healthy food is the one you will eat the most of.

Cowboy caviar on a gray plate, black beans, black eyed peas onion green pepper blue and yellow corn chips on a white table with lime wedges and parsley on the top left

What to Eat with Cowboy Caviar?

You will love this recipe for any family gathering, picnic, BBQ, or cookout. It is so easy to put together and keeps well in the fridge. The salsa is a no mayo recipe so you do not need to worry about it being out on the table.

I love to serve it with colorful and healthy chips. You will love the hearty flavor of Blue Corn Chips these are my favorite.

Our guest could not get enough of the Multigrain Sea Salt by the Seashore Tortilla Chips I got a Costco and we have been buying bag after bag. Check out all the healthy seeds and grains and watch them disappear.

You will love the cowboy caviar salsa as a side dish with chicken, or fish.

You can also sneak it in a cheese quesadilla or taco for a punch of fiber and veggies in your kid’s lunch.

top view of cowboy caviar in a bowl, a gray plate with salsa and a white bowl with chips lime wedges and parsley on the table.

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How to Make Cowboy Caviar

  • First, make the dressing and set it aside so the flavors will merge together.
  • Mix the zest of one lime with the juice of the two limes with apple cider vinegar, olive oil, chili powder cumin, and pepper.
  • Second, open the cans of black eyed peas, black beans, and corn and rinse under cold water.
  • Third, Wash and finely chop the cilantro, parsley, and garlic cloves.
  • Fourth, Chop into bite size pieces the green pepper, onion, and jalapeno. I use my favorite Chopper that you must have in your kitchen. (it is getting harder and harder to find so make sure you get yours)
  • Next, in a large bowl with plenty of room, stir together the beans, peas, cilantro, parsley, corn, green pepper, jalapeno, garlic, and onion.
  • Last, I like to add the dressing right before I am ready to serve, but you can add up to a few hours before and let the flavors develop. Salt and pepper to taste.
  • The recipe keeps well in the fridge for 2 days.
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Cowboy caviar salad on a gray plate with lime slices and tortilla chips in the background a bowl with the salad and parsley on the counter with a bowl of chips.

Healthy Cowboy Caviar with Black Eyed Peas Corn salsa

Healthy cowboy caviar with black eyed peas is a delicious bean and corn salsa for dipping your favorite chip. A healthy twist on classic salsa. Light and refreshing with tons of flavor that makes a perfect vegan side dish or appetizer. You will love this recipe all summer long as an appetizer or side dish.

Ingredients

Units Scale

For the Dressing:Β 

  • the juice of 2 limes
  • the zest of 1 of the limes
  • 2 tablespoons of apple cider vinegar
  • 1 tablespoon of olive oil
  • 1/2 teaspoon of chili powder
  • 14 teaspoon of cumin
  • salt and pepper to taste

For the Caviar Salsa

  • 1/4 cup chopped cilantro
  • 14 cup chopped parsley
  • 2 cups of thawed frozen corn or canned corn
  • 1 can of black eye peas drained
  • 1 can of black beans drained
  • 1 green or red pepper chopped
  • 1 jalapeno finely chopped with or without the seeds
  • 2 garlic cloves minced
  • 1/2 onion fine chopped

Instructions

  1. First, make the dressing and set it aside.Β Β 
  2. Zest one of the limes and juice both limes.Β  To the lime juice and zest add the apple cider vinegar, olive oil, chili powder, cumin, and salt and pepper. Set the dressing aside to let the flavors merge together.Β 
  3. Next, open the cans of black beans, black eyed peas, and corn and rinse under cold water.Β 
  4. Wash and finely chop the cilantro, parsley, and garlic cloves.Β 
  5. Chop into small bite-sized the green, pepper, onion, and jalapeno.
  6. In a large bowl mix together the beans, black eyed peas, corn, pepper, onion, and jalapeno, stir in the parsley and the cilantro.Β 
  7. Mix all together and add the dressing and mix well.Β 

     

     

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