THE BEST Cowboy Caviar—healthy dip/salad/snack!

I got this Cowboy Caviar recipe at a Mommy & Me recipe swap last summer, and every time I make it people inhale it as if it were crack! And everyone asks for the recipe.

THE BEST Cowboy Caviar - OrnaBakes

It was a huge hit at our Super Bowl Party, and I thought I’d just post it instead of handing out copies. Sharing the love…

The first time I made it, my mother-in-law, Tammy, spoke to her sister, dear Auntie Lil—in Winnipeg, Canada, who was raving about a salad she had just tried; it turned out to be a variation of what I had just served in Los Angeles! But her version was called Mexican Corn and Bean Sierra, with black beans, red onion, and parsley—instead of black eyed peas, green onion, and cilantro. Funny!

I’ve since seen variations popping up at grocery stores, parties, you name it.

Trader Joe’s just came out with their own version of it.

Trader Joe's Cowboy Caviar

It’s obviously HOT HOT HOT right now!

I hope you’ll try my version because it’s really fantastic.

Serve with tortilla chips for the ultimate party food.

Make sure to put out forks for the carb-counting-peeps, because it eats like a salad too. Or they can scoop it up on celery sticks.

Oh—and I highly recommend doubling it.

Orna’s Notes

Many people are not fans of cilantro (you either love it or hate it), so you can substitute with Italian Parsley.

Shoepeg Corn can be difficult to find; I found it at Gelsons Market. If you can’t find it just substitute with regular corn.

What is shoepeg corn?

Wikipedia description >>

What part of the green onion do I use?

Best Yahoo answer >>

How to seed a tomato:

Cut in half across the equator and scoop out the pulp with your finger.

Cowboy Caviar
Serves 10
7 Weight Watchers PointsPlus per serving
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Prep Time
30 min
Total Time
30 min
Prep Time
30 min
Total Time
30 min
280 calories
34 g
0 g
12 g
12 g
2 g
151 g
285 g
5 g
0 g
10 g
Nutrition Facts
Serving Size
151g
Servings
10
Amount Per Serving
Calories 280
Calories from Fat 104
% Daily Value *
Total Fat 12g
19%
Saturated Fat 2g
9%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 8g
Cholesterol 0mg
0%
Sodium 285mg
12%
Total Carbohydrates 34g
11%
Dietary Fiber 8g
33%
Sugars 5g
Protein 12g
Vitamin A
9%
Vitamin C
18%
Calcium
6%
Iron
23%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 2 medium tomatoes, seeded and diced
  2. 1 bunch green onion, sliced
  3. 2/3 cup cilantro, chopped
  4. 11 oz can shoepeg corn, drained (Recommended: Green Giant Steam Crisp White Shoepeg Corn)
  5. 15 oz can black eyed peas, drained (Recommended: Allens Black Eyed Peas)
  6. 2 avocados, diced
Dressing
  1. 1/4 cup extra virgin olive oil (good quality)
  2. 1/4 cup red wine vinegar
  3. 1 - 2 cloves garlic, minced
  4. 1/4 teaspoon freshly ground black pepper
  5. 1 teaspoon table salt
  6. 1 teaspoon cumin
  7. pinch sugar
Instructions
  1. Combine all veggies, except for avocado, in a large serving bowl. (You can assemble all the veggies except for tomatoes and avocados in advance. Tomatoes get watery and mushy if you refrigerate, so leave for last.)
  2. Whisk dressing ingredients together. (This can be done in advance and refrigerated.) Start with half, adding more to your taste.
  3. Dice and add avocado just before serving. Taste for seasoning before serving and add more salt and pepper, and dressing, if necessary. If it needs more brightness/acidity add a little more vinegar.
Notes
  1. Serve with tortilla chips.
  2. Best eaten on the day you make it.
beta
calories
280
fat
12g
protein
12g
carbs
34g
more
OrnaBakes http://www.ornabakes.com/

Author: Orna

Orna Purkin is the creator of OrnaBakes—where healthy meets yummy. As a former Weight Watchers Leader and Ambassador, her passion is to inspire others with her healthy recipes, favorite food finds, and weight-loss tips — with the odd confession here and there!

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9 Comments

  1. How long does this last? It’s so good. I’d love to make it and keep in the refrigerator for a few days, if possible. In fact, it’s so good, I’d like to open the refrigerator door and ALWAYS find it there!!!!! Mmmmmmm

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    • I’m afraid there have never been any leftovers so I don’t know how long it lasts! I’m not usually a fan of leftover tomato because I find it gets mushy and watery, so I’m guessing this wouldn’t be as good much past the next day. Let me know how it lasts if you make it!

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  2. This is definitely one of my favs that you make Orna! I can’t wait to try it myself!

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  3. It was soooooo good! I ate way too much of it!

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  4. LOVE this recipe!! Thanks for posting. I’ve also seen it with black eyed peas. The combination of all of these ingredients make for a party in your mouth. Just served it yesterday at a Daytona 500 party and it was a hit! Thank you! Pam

    Post a Reply
    • Thanks for the feedback Pam – so glad it was a hit! Please like OrnaBakes on Facebook and leave a comment about the Cowboy’s Caviar!

      Post a Reply
  5. Thank you for sharing my Cowboy Caviar in your post. It really is an incredibly tasty and versatile dish – and easy to make too. I hope all your peeps like it!

    Post a Reply

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