http://Cowboy SaladCowboy Salad

Cowboy Salad (also called Cowboy Caviar) is a fresh, colorful Texas-style bean salad loaded with black beans, corn, tomatoes, bell peppers, and a tangy lime dressing. It’s a no-cook, make-ahead side dish or light main that’s perfect for potlucks, barbecues, picnics, or quick lunches. Crunchy, zesty, and packed with protein and fiber, it’s a crowd-pleaser that travels well and tastes even better after chilling.

Cowboy Salad

Ingredients

For 8–10 servings as a side, gather these items:

  • 2 cans (400 g each) black beans, drained and rinsed
  • 1 can (400 g) black-eyed peas, drained and rinsed (or pinto beans)
  • 1 can (400 g) sweet corn, drained
  • 4 medium Roma tomatoes, seeded and diced
  • 1 large red bell pepper, diced
  • 1 green bell pepper, diced
  • 1 small red onion, finely chopped
  • 1–2 jalapeños, seeded and finely chopped (adjust for heat)
  • ½ cup fresh coriander (cilantro), chopped
  • 3 green onions, sliced

For the dressing:

  • ⅓ cup extra-virgin olive oil
  • ¼ cup red wine vinegar or apple cider vinegar
  • Juice of 2 limes (about ¼ cup)
  • 1 tablespoon honey
  • 1 teaspoon ground cumin
  • 1 teaspoon chili powder
  • ½ teaspoon garlic powder
  • Salt and black pepper to taste

Direction

  • Step 1: In a large mixing bowl, combine drained black beans, black-eyed peas, corn, diced tomatoes, red and green bell peppers, red onion, jalapeños, coriander, and green onions. Toss gently to mix.
  • Step 2: In a small jar or bowl, whisk together olive oil, vinegar, lime juice, honey, cumin, chili powder, garlic powder, salt, and pepper until smooth and emulsified.
  • Step 3: Pour the dressing over the salad mixture. Toss thoroughly but gently to coat everything evenly without breaking the beans.
  • Step 4: Taste and adjust seasoning—more lime for tang, salt for balance, or honey for sweetness.
  • Step 5: Cover and refrigerate at least 1 hour (or up to overnight) to let flavors meld and chill.
  • Step 6: Give it a quick toss before serving. Serve cold as a side dish, scoop with tortilla chips, or spoon into lettuce cups for a light main. Garnish with extra coriander or lime wedges.

Nutrients Information

Per serving (about 1 cup, approximate values):

  • Calories: 220 to 260
  • Total Fat: 8 to 10 grams
  • Saturated Fat: 1 gram
  • Cholesterol: 0 milligrams
  • Sodium: 350 to 500 milligrams (lower with low-sodium beans)
  • Total Carbohydrates: 32 to 36 grams
  • Dietary Fiber: 10 to 12 grams
  • Sugars: 6 to 8 grams (natural from veggies/honey)
  • Protein: 10 to 12 grams
  • Excellent source of plant-based protein and fiber from beans for heart health and satiety, vitamin C from bell peppers and lime, plus antioxidants from tomatoes and onions. A low-fat, nutrient-dense vegetarian dish that supports energy and digestion.

Recipes Credit

Contributed by United States Department of Agriculture (USDA) Extension Service