How to Make a Healthy Texas Cowboy Caviar #foodbloggers4TX

How to Make a Healthy Texas Cowboy Caviar | All that's Jas

 This gluten free, vegan, and vegetarian Texas cowboy caviar recipe is a perfect solution for a healthy dip that is quick to make and feeds a crowd.

Healthy Texas Cowboy Caviar Recipe #foodbloggers4TX

Looking for a healthy dip to feed a crowd? This Texas cowboy caviar recipe is quick and easy to make and tastes absolutely delicious. Last time I made this recipe it was a hit so I’m definitely adding it to my list of favorite easy party food ideas.

And if you’re a fan of Texan food, you will find more recipes on the bottom of this post (make sure to scroll all the way down!).

A group of food bloggers is collaborating to show support to all affected by Hurricane Harvey and help raise awareness and funds for the victims of the storm.  Including below the recipe section is a list of reputable charity organizations you can donate to or choose a charity you support. Needless to say, every little bit helps!

How to Make a Healthy Texas Cowboy Caviar

Gluten free, #vegan, and vegetarian #healthy Texas cowboy caviar recipe. #foodbloggers4TX… Click To Tweet

This gluten free, vegan, and vegetarian Texas cowboy caviar recipe is a perfect solution for a healthy dip that is quick to make and feeds a crowd. Mix together black beans, black eyed peas, corn, tomatoes, peppers, onions, avocado, cucumber, and cilantro and toss with red wine vinaigrette.

Ingredients:
Serves 10-12

  • 15 oz. one can black-eyed peas, drained and rinsed
  • 15 oz. one can black beans, drained and rinsed
  • 11 oz. one can sweet corn, drained
  • 1 diced bell pepper, any color or a combination
  • 1 cup cherry tomatoes, halved or chopped
  • ½ small red onion, diced
  • 1 cup seedless cucumber, diced
  • 1 avocado, diced
  • ½ cup chopped cilantro

Dressing:

  • ¼ cup red wine vinegar
  • 1 garlic clove, minced
  • 1 teaspoon oregano
  • 2 tablespoons olive oil
  • 1 teaspoon chili powder
  • 1 teaspoon ground cumin
  • Juice from one lime, more to taste
  • 1 teaspoon salt

 

Directions:

  1. First, in a large bowl, whisk all dressing ingredients.
  2. Second, add black eyes peas, beans, corn, pepper, tomatoes, onion, cucumber, avocado, and cilantro.
  3. Then toss well to combine.
  4. Lastly, cover and refrigerate for at least one hour to blend the flavors.
  5. Serve with tortilla chips.

ingredients for healthy Texas cowboy caviar or salsa

This gluten free, vegan, and vegetarian Texas cowboy caviar recipe is a perfect solution for a healthy dip that is quick to make and feeds a crowd. Mix together black beans, black eyed peas, corn, tomatoes, peppers, onions, avocado, cucumber, and cilantro and toss with red wine vinaigrette.

 

5 from 2 votes
This gluten free, vegan, and vegetarian Texas cowboy caviar recipe is a perfect solution for a healthy dip that is quick to make and feeds a crowd. Mix together black beans, black eyed peas, corn, tomatoes, peppers, onions, avocado, cucumber, and cilantro and toss with red wine vinaigrette.
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How to Make a Healthy Texas Cowboy Caviar Recipe
Prep Time
20 mins
Total Time
20 mins
 

This gluten free, vegan, and vegetarian Texas cowboy caviar recipe is a perfect solution for a healthy dip that is quick to make and feeds a crowd.

Course: Appetizer
Cuisine: American
Servings: 10
Author: Jas
Ingredients
  • 15 oz. one can black-eyed peas drained and rinsed
  • 15 oz. one can black beans drained and rinsed
  • 11 oz. one can sweet corn drained
  • 1 diced bell pepper any color or a combination
  • 1 cup cherry tomatoes halved or chopped
  • ½ small red onion diced
  • 1 cup seedless cucumber diced
  • 1 avocado diced
  • ½ cup chopped cilantro
Dressing:
  • ¼ cup red wine vinegar
  • 1 garlic clove minced
  • 1 teaspoon oregano
  • 2 tablespoons olive oil
  • 1 teaspoon chili powder
  • 1 teaspoon ground cumin
  • Juice from one lime more to taste
  • 1 teaspoon salt
Instructions
  1. First, in a large bowl, whisk all dressing ingredients.
  2. Second, add black eyes peas, beans, corn, pepper, tomatoes, onion, cucumber, avocado, and cilantro.
  3. Then toss well to combine.
  4. Lastly, cover and refrigerate for at least one hour to blend the flavors.
  5. Serve with tortilla chips.

Pin it for later: How to Make a Healthy Texas Cowboy Caviar Recipe

This gluten free, vegan, and vegetarian Texas cowboy caviar recipe is a perfect solution for a healthy dip that is quick to make and feeds a crowd. Mix together black beans, black eyed peas, corn, tomatoes, peppers, onions, avocado, cucumber, and cilantro and toss with red wine vinaigrette.

#foodbloggers4TX

Food bloggers for Texas

In the wake of Texas historic catastrophe, it is inspiring to see so many in the community come together to help make a difference for the people whose lives have been devastated by Hurricane Harvey.

As a former Red Cross employee and volunteer, I want to share an email I received with some images and stories of the people who braved life-threatening conditions to find shelter from the storm. Thanks to everyone’s generosity, those fleeing their homes found a safe, dry place to stay, nourishment and warmth, and emotional support during this traumatic time.

Please take a moment to learn more about some of the families you are helping through the American Red Cross:

Texas shelter stories - American Red Cross | All that's Jas

Jennifer and her 10-year-old son Kortney have evacuated by helicopter from their home in Houston.

“I haven’t cried at all because I’m looking at the news and seeing all the people who have lost everything… so I’m not going to complain,” she recounts her experience to a Red Cross volunteer. Asked to describe what it meant to have a safe place to be, she shared, “[I’m] very appreciative because some people are still waiting. And yesterday, we were eating, we were safe, we were warm, we had three hot meals.”

Noticing tears forming in his mother’s eyes, Kortney gave her a warm hug.

Texas shelter stories - American Red Cross | All that's Jas

By late Monday night, the shelter population at the George R. Brown Convention Center had nearly 9,000 residents. “No one will be turned away” was the mantra of service at the Houston mega shelter. Pictured is one of five bays of dormitories at this shelter:

Texas shelter stories - American Red Cross | All that's Jas

Massive disasters like Hurricane Harvey create more needs than any one organization can meet on its own. We are working very closely with the entire response community government agencies, other non-profit groups, faith-based organizations, area businesses and others to coordinate emergency relief efforts and to help people as quickly as possible.

Texas shelter stories - American Red Cross | All that's Jas

Along with our partners, the Red Cross has served more than 807,000 meals and snacks since the storm began.  We will serve thousands of more meals in the days ahead.

Texas shelter stories - American Red Cross | All that's Jas

Yousaf and his family his six-week-old and 6-year-old daughters pictured with him here evacuated their Houston home in anticipation of flooding from Hurricane Harvey.

Texas shelter stories - American Red Cross | All that's Jas

Sisters Skyann and Marylee take a break from playing at a shelter in Cuero, Texas. Disasters like Hurricane Harvey take an emotional toll on families, but shelters can offer more than safety and food. They give kids a chance to play and relax despite difficult circumstances.

Texas shelter stories - American Red Cross | All that's Jas

Inside, Dveuon plays with building blocks while staying in the shelter in Cuero, Texas. He traveled with his mother Mariah and three siblings to escape the storm. “It’s safe, my kids are safe, I can’t really complain,” Mariah said.

Texas shelter stories - American Red Cross | All that's Jas

And finally, this is Diesel, a service dog, who came to the shelter with his owner, Chris Long. Luckily, late at night on August 27 at a Red Cross shelter, Diesel alerted others that Chris was having a stroke. Thanks to his service dog, Chris got the urgent medical attention he needed while staying at the shelter. “The Red Cross, y’all are good people. If you need something they got you,” said Chris.

Of course, every day we strive to make Chris’s words true.

From cots and blankets, meals and medicine, to hugs and games, we are helping meet the most urgent needs of families and individuals like Chris, thanks to your generous support.

With all our thanks,

Harvey Johnson
Senior Vice President, Disaster Cycle Services Services
American Red Cross

And here is how you can help too:

American Red Cross

Houston Food Bank

Salvation Army – Houston

Samaritan’s Purse

Save the Children

The Texas Diaper Bank

The Houston Humane Society

 

 

 

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Jas

publisher and creative director at All that's Jas
Jas is a cheesecake addict and the author of Balkan Comfort Food cookbook available on Amazon. You can download a free excerpt of the book when you subscribe to All that's Jas newsletter updates. To learn more about Jas visit her About page.
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26 Comment

  1. Reply
    Cookaholic Wife
    September 13, 2017 at 9:01 pm

    Colorful foods always suck me in. Even better that it’s a lighter version of the original!

    1. Reply
      Jas
      September 16, 2017 at 9:25 am

      I’m right there with you! Thanks for visiting.

  2. Reply
    Kris ~ Big Rigs 'n Lil' Cookies
    September 12, 2017 at 6:51 pm

    Mmmm… Texas Cowboy Caviar sounds perfect to celebrate Texas flavor! I love that this is so minimal on the oil too 🙂

    1. Reply
      Jas
      September 16, 2017 at 9:23 am

      Hi, Kris! Yes, it’s super healthy 🙂

  3. Reply
    Jane, The Heritage Cook
    September 12, 2017 at 5:05 pm

    Beautiful, fresh, and so delicious! This sounds like the perfect gameday appetizer and snack!

    1. Reply
      Jas
      September 16, 2017 at 9:22 am

      Thanks, Jane! It really is.

  4. Reply
    Val - Corn, Beans, Pigs & Kids
    September 12, 2017 at 4:07 pm

    I love Cowboy Caviar and your version looks delicious!
    Val – Corn, Beans, Pigs & Kids recently posted…Steak Skillet Supper #foodbloggers4txMy Profile

    1. Reply
      Jas
      September 16, 2017 at 9:22 am

      Thanks, Val!

  5. Reply
    Jenne
    September 12, 2017 at 3:11 pm

    This is going on my to do list for new years. The black eyed peas in this is perfect for that tradition. By the way this looks absolutely delish!

    1. Reply
      Jas
      September 16, 2017 at 9:19 am

      Hi, Jenne! I’m glad you’re adding my recipe to your New Year’s tradition 😀 Thanks for stopping in!

  6. Reply
    Teri @ The Freshman Cook
    September 12, 2017 at 2:27 pm

    Beautiful post and I love the cowboy caviar!. It’s so colorful and tasty looking!

    1. Reply
      Jas
      September 16, 2017 at 9:18 am

      Thank you, Teri! I’m so happy you like it 🙂

  7. Reply
    Lynda Hardy
    September 12, 2017 at 1:27 pm

    Texas Caviar is one of my favorite potluck shareables! I make mine with poblanos instead of sweet peppers. This looks delicious – thanks for sharing the stories you’ve been hearing!
    Lynda Hardy recently posted…My Family Salsa Recipe #foodbloggers4txMy Profile

    1. Reply
      Jas
      September 16, 2017 at 9:18 am

      Hi, Lynda! I bet your spicy version is yummy too especially if you can control the amount of heat (my husband is not a fan of spicy food). Thanks for stopping in!

  8. Reply
    Carlee
    September 12, 2017 at 1:22 pm

    I can’t imagine having my world turned on its head like that. Thank goodness for those who were and are there to help. ❤ I can’t wait to try your recipe!
    Carlee recently posted…Avocado and Shrimp Bruschetta #FoodBloggers4TXMy Profile

    1. Reply
      Jas
      September 16, 2017 at 9:16 am

      So true, Carlee. It’s devastating but it makes you stronger (speaking from the experience).

  9. Reply
    Anni S
    September 12, 2017 at 1:08 pm

    I have everything I need for this recipe at home already, so I’ll make it right away!
    Thanks for sharing!
    Anni S recently posted…Hurricane Harvey Recovery // Bloggers For TexasMy Profile

    1. Reply
      Jas
      September 16, 2017 at 9:14 am

      Awesome! Nothing better than having ingredients on hand!

  10. Reply
    Wendy Klik
    September 12, 2017 at 12:58 pm

    One of our favorite snacks. I have never thought to add avocado. Great idea and wonderfully written post.

    1. Reply
      Jas
      September 16, 2017 at 9:13 am

      Thank you, Wendy! I love adding avocado everywhere I can, ha!

  11. Reply
    anne
    September 12, 2017 at 11:14 am

    Yum! I love Texas caviar. This looks delicious!

    1. Reply
      Jas
      September 16, 2017 at 9:12 am

      Thank you, Anne! It’s popular in our house too 🙂

  12. Reply
    Colleen
    September 12, 2017 at 8:23 am

    What a gorgeous, bright, and healthy looking snack! Thank you for your service as both a Red Cross employee and volunteer!

    1. Reply
      Jas
      September 16, 2017 at 9:09 am

      Thank you very much, Colleen!

  13. Reply
    P~
    September 12, 2017 at 8:00 am

    Cowboy Caviar is one of our absolute favorites! I love that you put cucumber in yours and I’ll be adding some to mine the next time I make it! Thanks for your efforts with this project! P~

    1. Reply
      Jas
      September 16, 2017 at 9:09 am

      Thank you so much! I say the more of the fresh veggies, the merrier 🙂

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