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Cowboy Caviar Recipe

Sharon Muse

Super Bowl LII is coming up and that means good times with friends and family AND tons of delicious food. As you know, we always encourage balance when it comes to our eating habits but Super Bowl party food can be hard to resist. That is why we want to share this recipe for Cowboy Caviar. It is SO easy, delicious and yes, it is healthy! 

Most Cowboy Caviar recipes are filled with sugar but trust us, you don’t need it and you won’t miss it in this recipe. We took out the sugar and swapped the normal white wine vinegar for it's sweeter cousin, balsamic vinegar. We also love this dip because it is filled with protein and dietary fiber so you will feel fuller longer and stabilize your blood sugar while possibly indulging in some other goodies this Sunday.

Beans are a great way to not only get some plant-based protein in but they also provide a lot of other essential nutrients. Both black beans and black eye peas contain a high amount of Folate, Iron, Potassium, and Magnesium. These beans and peas help improve digestion and have been shown to fight cancer and heart disease. Another perk to this recipe is that it is super quick to make. So now you can sit back and watch the game...or commercials and know you are eating something healthy for your body!


½ cup olive oil

⅓ cup balsamic vinegar

1 tsp chili powder

½- 1 tsp sea salt

½ of a pint of grape tomatoes, diced

1 (15 oz.) can organic black-eyed peas, drained and rinsed

1 (15 oz.) can organic black beans, drained and rinsed

1 (11 oz.) can organic, non-GMO sweet corn

½ red onion, diced

½ red bell pepper, diced

½ green bell pepper, diced

Optional: add jalapenos if you like it spicy, cilantro or take the chili powder out and add garlic and fresh basil and you have a completely different dip - perfect for the summer time.


1.      In a small bowl, combine olive oil, balsamic vinegar, chili powder, and salt. Whisk to combine. Or place all the ingredients in a mason jar and with the lid on tightly, shake until combined.

2.    In a medium or large bowl, combine the remaining ingredients (tomatoes through bell peppers) and stir to mix thoroughly. Pour the dressing over the bean mixture and refrigerate a few hours to overnight for the flavors to combine. Although sometimes we just eat it as soon as we make it - it’s so good! Serve with tortilla chips, crackers or even cucumbers and enjoy!