Healthy Tailgating!
This protein packed salad is amazing, colorful, versatile, and easy to make. Perfect as a make-ahead item when tailgating or hosting the next game, it is a great appetizer, or side to burgers and grilled items.
Originating in 1940 in Texas when Helen Corbitt, food director at Neiman Marcus added a pickled bean salad to the menu and called it Texas Caviar, it was later dubbed Cowboy Caviar. This simple bean salad is a great example of the Mexican influence on Southwestern foods.
My version is served best after marinating for an hour and at room temperature, I love it for its decisively healthy profile, visual appeal and absolute simplicity!
I like serving this with tortilla chips or you can BE BRAVE, and create an even healthier version by tossing in arugula leaves and serving it as a salad. I’ve even seen versions with chopped mango or pineapple to add sweetness, so have fun and play with this recipe.
Bean salads are nutritious, easy, delicious, vegan, gluten-free and fun!
Cowboy Caviar – Bean Salad
Ingredients
(* indicates my preferred ingredients – see notes for alternatives)
1 can (14 oz) black-eyed peas, drained and rinsed
1 can (14 oz) black beans, drained and rinsed
1 ½ cups corn (thawed from frozen, or off the cob)
1 orange bell pepper, diced
½ cup diced red onion
1-2 medium jalapeño peppers, finely chopped
2 cups cherry tomatoes, halved
1 lime, zested and juiced
2 large avocados, pitted and diced
2 spring onions, thinly sliced (both green and white parts)
¼ cup fresh cilantro or parsley
Tortilla chips for serving
Dressing
2 ½ tablespoons O&V Jalapeno vinegar *
3 tablespoons O&V Lime oil *
2 -3 cloves garlic, minced
1 teaspoon cumin powder
½ teaspoon cayenne pepper
1 teaspoon Runamok Maple Syrup or honey *
1 ¼ teaspoon kosher salt
¾ teaspoon fresh cracked pepper
Preparation
Make the dressing by placing all the ingredients in a jar or dressing mixer and shaking well to combine: vinegar, oil, garlic, cumin, cayenne, maple syrup, salt and pepper.
In a large serving bowl, stir together the black-eyed peas, black beans, tomatoes, corn, bell pepper, red onion, spring onions, minced jalapeño, lime zest and half the lime juice.
Dice the avocado and drizzle with the remaining lime juice.
Pour the dressing over the bean mixture and toss to combine. Gently toss in the avocado and the cilantro/parsley. Refrigerate for 30-60 minutes for the flavors to come together and serve with tortilla chips
Serves 8
Active time 20 minutes Total Time: 20 minutes
Notes
* The Lime oil adds a nice additional layer of citrusy flavor but feel free to substitute with Roasted Garlic Oil, or your favorite high quality Unflavored EVOO . The Jalapeño vinegar is not as spicy as you would think and adds a nice equilibrium of sweet and tart to the dressing and the Runamok Maple Syrup acts as a balancing binder for the dressing
All highlighted products are available at Oil & Vinegar stores
Categories: Appetizer, Gluten Free, Dairy Free, Vegetarian, Vegan, Plant Based, Party Food, Healthy Tailgating, Cowboy Caviar, Helen Corbitt, Lime Oil, Roasted Garlic Oil, Unflavored EVOO, Jalapeño Vinegar
