Cowboy Caviar is a quick and easy dish that can be used in so many versatile ways! Serve it as an appetizer or turn it into a meal. Try it in a big leafy green salad; serve it over cooked quinoa; use it as a filling in whole grain tortilla shells; or use it as a filling for a roasted sweet potato. Make a big batch of this and store it in the fridge for quick, go-to meal. Get creative with it!

Loaded sweet potato with avocado

Since it’s packed with beans, this cowboy caviar is a great source of plant-based protein. One cup of cooked beans has about 14-16 grams of protein! This recipe is also oil-free and uses tahini, a sesame paste, for the base in the dressing. Tahini is a good source of healthy fat, protein, and fiber.


1 cup onion, chopped

1 cup bell peppers, chopped

1 cup baby tomatoes, quartered

1 cup cooked corn kernels

1.5 cups cooked black beans

1.5 cups cooked kidney beans

1.5 cups cooked cannellini beans

2 tablespoons apple cider vinegar

1-2 Tablespoons tahini

¼ cup lemon juice, or more to taste

1-2 teaspoons garlic powder

½-1 Tablespoon chili powder, or more to taste

1-2 teaspoons ground cumin

black pepper, to taste

pinch of cayenne, to taste

cilantro, optional

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  1. Wash and chop the veggies. Rinse the beans if using canned or tetra-packed beans. In a large bowl, combine the onions, bell peppers, tomatoes, corn, and beans.
  2. In a cup, combine the apple cider vinegar, tahini, lemon juice, garlic powder, garlic powder, chili powder, ground cumin, black pepper, and cayenne, if using. Start with the small measurements and add more spices as desired. Stir until well combined.
  3. Pour the dressing over the beans and veggies. Stir until well distributed. Adjust the seasonings to taste, and top with fresh cilantro if desired. Makes about 7 cups.

Serves about 4-5 people when used as a main course.

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