Delicious healthy cowboy caviar, complete with all the veggies, for the best healthy game day appetizer, 10 minute dinner, or meal prep lunch! This easy, savory recipe comes together with just a handful of simple, nutritious ingredients and is a guaranteed crowd-pleaser. Plus, it gets even better as it sits in the fridge!
Welcome to my new series where I show you how to make vegetables taste absolutely crave-worthy, all while still having the recipe be quick and easy enough to prep for a healthy game day appetizer or a vegetarian meal prep lunch! Actually enjoying veggies has fully changed my life, and I can’t wait to spill all my secrets! It is KEY to having a long-term healthy lifestyle, and not just a crash diet. This is the perfect to make ahead meal—it just gets yummier as it sits in the fridge. I eat this for lunch with chips or spooned over rice and it’s so, so, so good. It looks like just a snack at first glance, but I promise it fills you up thanks to the cruciferous vegetables and beans, and it makes you feel good after eating it!
We have a few healthy tricks going on in this Way More Veggies Cowboy Caviar. First, we’ve added roasted cabbage for tons of fiber, which is proven to help satiate you, make your gut happy & healthy, and give you amazing BM’s. Plus, it brings nutritional benefits like packing a strong, anti-inflammatory punch. Plus, when the purple cabbage gets roasted, it becomes so caramelized and delicious. If you hate cabbage, try roasting it. the flavor completely changes to something smooth, nutty, and almost a little sweet. I hate cabbage raw, but roasted cabbage is one of my favorite foods.
I also used fresh tomato salsa (the kind from the refrigerated section!) to add a ton of flavor while getting away without chopping a ton of veggies. Then, a drizzle of olive oil ensures you absorb the nutrients from all those fat-soluble vegetables!
What is cowboy caviar?
Cowboy Caviar is a classic bean salad recipe that’s popular in the South that’s usually served as a side salad or a dip for chips. This vibrant and colorful recipe, also known as Texas caviar or black bean salsa, typically combines a medley of fresh ingredients like black beans, corn, diced tomatoes, bell peppers, onions, and jalapeños, all tossed together in a zesty vinaigrette dressing. What sets cowboy caviar apart is its versatility and ability to please a crowd. It’s a favorite at picnics, barbecues, and potluck gatherings, offering a harmonious blend of textures and flavors that range from creamy to crunchy, sweet to spicy. This healthy dip isn’t only a tasty accompaniment to tortilla chips, it’s also a fantastic topping for grilled meats or a standalone salad.
Ingredients in Way More Veggies Cowboy Caviar
The key to a healthy cowboy caviar with way more veggies? Way more veggies! We’re using six kinds of fresh produce plus fresh herbs to make this recipe extra delicious. Here’s what you’ll need to make it:
- 1/2 small purple cabbage, chopped
- 2 red peppers, stems and seeds removed, chopped
- 1/2 red onion, chopped
- 1/2 bunch cilantro, chopped
- 1 cup frozen corn, thawed
- 1 15 oz can black beans, rinsed and drained
- 5 green onions, both ends removed, chopped
- 1 cup fresh salsa (if your salsa doesn’t have lime, add a squeeze of it to the final dish)
- olive oil
- fine grain sea salt
How to make Cowboy Caviar in 2 steps
One of the key steps for making cowboy caviar is to let it chill in the refrigerator so that the flavors come together. I know diving right in is tempting, but trust me on this one!
- Toss chopped cabbage and peppers with olive oil and a generous amount of salt. Spread them out in a single layer on a parchment-lined pan, then roast at 400F until brown at the edges.
- Once cooked, transfer to a large bowl and mix with remaining ingredients, a drizzle of olive oil, and extra salsa and salt to taste. Serve with chips or over rice!
More healthy vegetarian recipes:
- Protein Pizza Squares
- 20 Minute Creamy Saffron Pasta
- Fall Freezer Burritos
- Farro Salad with Pecan Pesto
Way More Veggies Cowboy Caviar
Ingredients
- 1/2 small purple cabbage
- 2 red peppers, stems and seeds removed, chopped
- 1/2 red onion, chopped
- 1/2 bunch cilantro, chopped
- 1 cup frozen corn, thawed
- 1 15 oz can black beans, rinsed and drained
- 5 green onions, both ends removed, chopped
- 1 cup fresh salsa (if your salsa doesn’t have lime, add a squeeze of it to final dish)
- olive oil
- fine grain sea salt
Instructions
- Toss cabbage and peppers with olive oil and a generous amount of salt. Spread in a single layer on a parchment-lined pan, then roast at 400F until brown at the edges.
- Place the roasted vegetables in a large bowl and mix with the remaining ingredients, a drizzle of olive oil, and extra salsa and salt to taste. Serve with chips or over rice!
