Cowboy Caviar: A healthy dish for your next tailgate

Cowboy Caviar:  A healthy dish for your next tailgate

Packed with colorful ingredients that just happen to be healthy, this will be a hit at your next tailgate.

Not only is it loaded with antioxidants, vitamins and fiber, it’s super easy and extremely delicious. I have no idea how it got its name, but cowboy caviar is a mix between a salsa and a dip but could also be a salad. Serve with tortilla chips or over a bed of chopped lettuce as a salad. It makes a perfect side paired with a grilled chicken breast.

Cowboy Caviar

¼ cup olive oil
1 lime, juiced
1 clove garlic, minced
1 teaspoon sugar
1 teaspoon Dijon mustard
1 teaspoon salt
½ teaspoon ground black pepper

Bean Mixture
1 avocado
1 can (15 oz.) black-eyed peas, rinsed and drained
1 can (15 oz.) black beans, rinsed and drained
1 (12 oz.) pkg. frozen corn, or 1 (14 oz.) can
¾ cup chopped red onion
1 cup diced bell pepper, diced (red, yellow, orange or a combination)
1 cup chopped Roma or cherry tomatoes
½ cup chopped fresh cilantro (or parsley)
1 jalapeno, seeds removed and minced
1 bag whole grain tortilla chips


In a large bowl, whisk dressing ingredients. Peel, pit, and cut avocado into 1/2-inch cubes. Add to dressing mixture and mix gently to coat.

Add peas, beans, corn, onion, bell pepper, tomatoes, cilantro, and jalapeno to dressing. Mix gently to coat.

Serve with chips.


Kim Becker

My name is Kim Becker. I live in Lavalette, W.Va. I love to eat! I also love to feel good about what I eat. That's why I'm always looking for healthy, seasonal recipes that don't require a lot of time or ingredients. The thrill of making a delicious, nourishing dish that came together with a minimum amount of effort and clean-up inspires me to continue on my quest to find another equally impressive dish to add to my repertoire. If you don't know where to begin when it comes to making healthy food choices, or if you are already following a healthy diet but need some recipe ideas, I hope you will find some inspiration in my monthly recipes and cooking tips.

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