Cowboy Caviar Dip

This post was written by Jillian Arizcuren, a recent graduate of UCSD Health's dietetic internship program. She recently obtained her Bachelor's degree in Foods & Nutrition at San Diego State University. Upon passing the RD exam and becoming a registered dietitian, Jillian hopes to work in an outpatient or private practice setting to provide nutrition counseling. She strives to help clients meet their overall health and nutrition goals while promoting a non-diet approach to nutrition.

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If you are looking for the perfect recipe for summer, cowboy caviar could be just what you’re looking for! This fresh, simple dip can be thrown together in just under 15 minutes and is so versatile. It can be eaten with tortilla chips, used as a side dish, or even added to bowls, tacos, or quesadillas. It can also be made in advance and kept in the refrigerator for a quick and easy weekday snack.

The beauty of this recipe is that it can be customized to your own taste buds. Feel free to add or substitute ingredients for whatever sounds good or is available to you. Although many cowboy caviar recipes call for black eyed peas, I used pinto beans for my recipe and it was just as delicious. If you’re looking to spice it up, I recommend adding some extra jalapeño peppers for an extra kick.

Another reason why I love this dip is because it includes all three macronutrients (carbs, fats, and protein). The variety of beans provides a great source of vegetarian protein and complex carbohydrates. Remember, carbohydrates are essential as they provide our bodies with energy and support metabolic functioning.

For fats, the avocado, feta cheese, and olives give this dip amazing flavor and mouthfeel. You can also tie everything together with an oil-based dressing or any store-bought dressing of your choice. Fats contribute to fullness and satiety, as well as support cell function and the absorption of fat-soluble vitamins A, E, D, and K.

Now, for the cooking part! First, rinse and drain the beans & corn and add to a large bowl. Chop up the veggies and add to the bowl. Lastly, toss mixture with olive oil, lime juice, and taco seasoning. If you’re short on time, I recommend buying pre-cut veggies to shorten the prep time even more.

Be sure to check out our Instagram page @sdnutritiongroup to see a step-by-step video of this recipe.

Cowboy Caviar Dip

Prep Time: 15 minutes

Yields: ~5-6 servings

Ingredients:

1 can black beans

1 can pinto beans

1 can corn

2 bell peppers, chopped

2 roma tomatoes, diced

1 red onion, diced

1 ½ avocado, chopped

¼ cup olives, halved

¼-½ cup feta cheese

2 jalapeño peppers, diced finely

½ cup cilantro finely chopped

For the dressing:

¼ cup olive oil

3 tbsp lime juice

2 tbsp taco seasoning

Salt & pepper to taste

OR

½ cup store-bought dressing of choice

Directions:

1. Combine tomatoes, avocado, onion, beans, corn, bell pepper, jalapeno pepper, and cilantro in a large bowl. Toss/stir well so that ingredients are well-combined.

2. Drizzle mixture with olive oil, lime juice, taco seasoning, and salt & pepper to taste. Toss well.

3. Keep refrigerated. If not serving immediately, be sure to toss/stir well again before serving.