Summertime is here! When I plan an outdoor get-together, I like to pick the freshest and healthiest dips and recipes. For that reason, I decided to make my healthy version of cowboy caviar, oil-free, and delicious. Cowboy caviar is a recipe my mom used to make when I was a kid. Unfortunately, the original version is loaded with oily dressing and canned corn.
For my cowboy caviar recipe, I chose fresh corn on the cob I grilled and cut off the cobs. Then, I grabbed my favorite veggies and dressed it in an oil-free fresh lime juice dressing without using any oils or fat.
WHAT IS COWBOY CAVIAR?
Cowboy caviar is a sassy Texas dish but is commonly served all over the United States as a BBQ and picnic staple. Often served in the summertime, this Texas dish has a variety of uses, which is why it's so popular. So, let's look at all the ways to use this cowboy caviar recipe.
- Dip for chips or vegetables ( I served with black bean and quinoa chips as well as blue tortilla chips)
- Side dish or salad
- Salad topping such as Chopped Southwest Salad
- Taco topping
- Stuff inside a baked potato
- Put on top of Vegan Guilt-Free Potato Nachos A Game Day Treat!
- Add to the top of Skinny Vegan Potato Skins
- On top of Southwest Tofu Scramble
(Served as a side dish)
Without a doubt, cowboy caviar is versatile for a lot of different recipes!
WHAT INGREDIENTS ARE IN MY COWBOY CAVIAR RECIPE?
Since corn is in season in Arizona, and it is 12 for $2.00, I grabbed a bunch of sweet corn. Because I prefer to grill my corn, over boiling it on the stove, I grill my corn in advance and cut it from the cobs to use when I want it for a recipe. Personally, I prefer grilled corn because of the charred taste. But, if corn isn't in season, you can use canned corn or frozen corn instead.
- 1 15 ounce can black-eyed peas, rinsed and drained
- 1 15 ounce can black beans, rinsed and drained
- 4 ears of fresh corn, or two cups frozen (cooked), or canned corn
- 6 Roma tomatoes, diced or 1/2 pint grape tomatoes, quartered
- 1 red bell pepper, diced
- 1 jalapeno, seeds removed, diced
- 1 cup cilantro, chopped
- 1 lime, juiced and zested + 1/8 cup more lime juice
- 2 teaspoons chili powder
- 1 teaspoon garlic salt
- 1 teaspoon garlic powder
- 2 teaspoons cumin
HOW TO GRILL CORN ON THE COB
- Remove the husks from the corn on the cob
- Preheat the grill to medium heat or 400 degrees
- Once the grill is hot, place the corn across the grill grates to get a more uniform cooking surface.
- Rotate the corn every few minutes for 12-15 minutes dependant one how much char you desire.
- For my other recipe, like Mexican Street Corn Vegan!, where the corn is marinated, you cook it exactly the same way.
- Then, remove the corn and allow it to cool before cutting off the cobs, so you don't burn your fingers.
TIPS FOR THE BEST COWBOY CAVIAR
First, the lime zest is extremely important, because it brings an added freshness to the dish. Another tip is you can make the cowboy caviar in advance of any event or party. In fact, I made mine 8 hours before serving, which only makes the combination of flavors more intense.
In addition, if you make a large batch, you can always plan to use the cowboy caviar for other dishes throughout the week. For instance, I am making Vegan Lentil Tacos this week, so I can use my leftover caviar for a taco topping. Also, I pan to make Vegan Twice Baked Potatoes and the cowboy caviar will be perfect for a potato filler.
My kids love cowboy caviar with chips and vegetables to dip!
So, if you are looking for a great oil-free dip, salad, or topping, try cowboy caviar! Your guests will be begging you for the recipe.
HERE ARE SOME WONDERFUL RECIPES USING CORN IN SEASON
(BAKED OIL-FREE CORN FRITTERS)
- Corn Fritters
- Crockpot Spicy Coconut Potato and Corn Soup
- Roasted Corn and Potato Chowder
- Mexican Street Corn Vegan!
- Chopped Southwest Salad
- Kale and Quinoa Southwestern Salad with Cumin Citrus Dressing
Hi! My name is Kathy, I am a retired high school English teacher & vegan enthusiast and blogger. My entire blog is fully plant-based vegan. I truly believe what we eat & how we live determines our health & the preservation of our planet! 🙂