Oil-Free Cowboy Caviar

Name: Oil-Free Cowboy Caviar
Prep time: 10 min
Total time: 40 min
Yield: 4
Ingredients: 1 can black beans, drained and rinsed; 1 can black eyed peas, drained and rinsed; 1 can whole kernel corn, drained and rinsed; 2 cups diced tomatoes (I used 3 Roma tomatoes); 1/2 cup diced red onion; 1 diced bell pepper (red, yellow or orange); 1 diced jalapeno pepper (remove seeds if you don’t want it spicy); ½ cup diced cilantro; 3 avocados, diced (we leave out and slice some right before each serving, if adding at once, splash with lime juice to keep from browning); 1 recipe of Sweet and Tangy Salad Dressing (see separate recipe for ingredients and steps)

February 29, 2024 by Holly Yzquierdo 24 Comments

Flavorful, vegan and oil-free cowboy caviar can be eaten as a dip, salad, relish or on a spoon. With my Sweet and Tangy Salad Dressing poured over it, you’ll never miss the oil. Bonus – there’s no added sugar either!

We love to eat this at home with tortilla chips, but it’s also great to make ahead for potlucks and parties. Just be sure to leave the avocado out until you are ready to serve.

What is Cowboy Caviar Made of?

This oil-free cowboy caviar is made with black beans, black eyed peas, corn, tomatoes, bell pepper, onion, jalapeno and cilantro. It all gets tossed in tangy and sweet salad dressing to bring the flavors together. Then avocado is added before serving. Yum!

Is Cowboy Caviar Fattening?

While the traditional Cowboy Caviar made with Italian dressing or olive oil is high in fat, the only ingredient with any significant fat in my oil-free cowboy caviar is avocado, which can be left out if desired. This is a lighter version with big, fresh flavors. The beans are packed with protein and fiber too.

Oil-Free Cowboy Caviar Recipe

Ingredients

1 can black beans, drained and rinsed
1 can black eyed peas, drained and rinsed
1 can whole kernel corn, drained and rinsed
2 cups diced tomatoes (I used 3 Roma tomatoes)
1/2 cup diced red onion
1 diced bell pepper (red, yellow or orange)
1 diced jalapeno pepper (remove seeds if you don’t want it spicy)
½ cup diced cilantro
3 avocados, diced (we leave them out and slice some right before each serving, if adding at once, splash with lime juice to keep from browning)
1 recipe of Sweet and Tangy Salad Dressing (see recipe for ingredients and steps)

Instructions

Step 1 – Make Salad Dressing

First, follow my recipe to make Sweet and Tangy Salad Dressing. It needs a bit of time to thicken while you put together the cowboy caviar.

Step 2 – Mix Peas, Beans and Corn

In a large mixing bowl, add your beans, peas and corn that have been rinsed and drained.

Step 3 – Chop

Now chop all the tomatoes, red onion, bell pepper, cilantro and avocado.

Step 4 – Stir

Stir in everything, minus the avocado (unless it’s covered with lime to prevent browning).

Step 5 – Pour Dressing

Next, pour the Sweet and Tangy Salad Dressing over the cowboy caviar and mix them together.

Step 6 – Refrigerate

Refrigerate the oil-free cowboy caviar until you are ready to serve. Add the avocado immediately before serving.

Serving Options

My kids love scooping this up with tortilla chips. You can also serve it over a bed of lettuce or just eat it with a fork! I love topping baked potatoes with it too.

Storage

Leftovers can be stored in an airtight container in the refrigerator for 3-5 days as long as it doesn’t have avocado in it. Avocado does not store well and will become brown and mushy.

Slice fresh avocado to serve with any leftovers.

More Plant Based Salsas and Dips

If you love this recipe, check out my other dips and salsas. They are all oil-free too!

Yield: 4 Servings