Recipe: Cowboy Caviar

Recipe: Cowboy Caviar


February 1, 2018

Here’s a healthier dip option for your next gathering.


Cowboy Caviar dip, a protein-packed salsa, is a nutritious (healthy) option for your game-day snacks – or at any other party! This easy snack combines multiple types of beans with bell pepper, corn, onion and vinegar for a tasty snack that your guests will love.


Recipe: Cowboy Caviar
Author: Grace Bennett, 2017-2018 VUMC Dietetic Intern
Serves: 20 servings
  • 1 can garbanzo beans, drained and rinsed
  • 1 can corn, drained and rinsed
  • 1 can black beans, drained and rinsed
  • 1 can pinto beans, drained and rinsed
  • 1 bell pepper (any color), diced
  • 1 cup onion (any color), diced
  • ½ cup vinegar
  • ¼ cup sugar
  • ½ cup vegetable oil
  1. In a large bowl, combine the drained and rinsed garbanzo beans, corn, black beans and pinto beans. Add the diced bell pepper and onion.
  2. In small bowl, combine the vinegar, sugar, and oil to make the dressing. Whisk to dissolve sugar.
  3. Pour dressing onto vegetables. Toss to combine.
  4. Add salt and pepper to taste.
  5. Refrigerate, drain (optional), and serve with low-sodium tortilla chips.
Serving size: 1/2 cup Calories: 129 Fat: 6 grams Carbohydrates: 16 grams Sugar: 4 grams Sodium: 83 milligrams Fiber: 4 grams Protein: 4 grams



Emily Berg is a dietetic intern at Vanderbilt University Medical Center. She has a Bachelor of Science in Nutrition-Dietetics and minor in Communication from Auburn University. After becoming a Registered Dietitian, Emily plans to someday open her own private practice to combine her interests in business, counseling, and nutrition.