Elevated Nutrition and Wellness

Cowboy Caviar

This super simple recipe is go-to for snacks or lunch on the run. This nutrient dense recipe is sure to leave you feeling full and energized to tackle the goals of your day!

Cowboy Caviar

Pony up with this fresh and energizing snack or grab-and-go lunch!

Course Appetizer, lunch, Snack
Cuisine Mexican, tex mex
Keyword beans, grab and go, protein, vegan
Prep Time 10 minutes
Calories 174 kcal


  • 15.5 oz can black beans drained
  • 15.5 oz can black-eyed peas drained
  • 14.5 oz diced tomatoes drained
  • 2 cups frozen corn kernels thawed
  • 1/2 medium onion chopped
  • 1/4 medium green bell pepper finely chopped
  • 1/2 cup chopped pickled jalapeño peppers optional
  • 1/2 tsp garlic powder or 1 clove fresh
  • 1 cup Italian dressing
  • 3/4 cup fresh cilantro chopped


  1. Mix beans, peas, tomatoes, corn, onion, bell pepper, and jalapeño peppers in a large bowl. Season with powdered garlic.

  2. Add dressing and cilantro; toss to coat. Refrigerate for 20 minutes or until ready to serve.

Recipe Notes

  • Vitamin A: 2%
  • Vitamin C: 9%
  • Calcium: 40%
  • Iron: 7%
Written by:

Hi! My name is Eleanor, I have a love for delicious and nutritious dishes, the outdoors, great people, and good times! I am a Registered Dietitian and an enthusiast when it comes to learning about health and how I can help others to feel their best. Learn more about living vibrantly on my site and take your health to the next level with a more individual approach when you meet with me.

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