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Ever since the “Cowboy Caviar” recipe went viral on social media last year, I haven’t been able to stop thinking about it. Cowboy Caviar is a fresh, simple Tex-Mex dip, which is inspired by Mexican cuisine. Since my recipes are rarely traditional, I’ve made a few twists to make it a complete and balanced meal, with added protein from the edamame and whole grains in the form of quinoa to make it extra satiating.
And wow, this one is definitely a winner!
I like to add my avocado at the last minute, but if that’s not an option, make sure to drizzle lots of lime juice over it to keep it from browning. A handful of crunchy tortilla chips is also a super fun add-on!
Why This Recipe Works
Easy to Prepare: Simple instructions make this recipe a breeze to follow.
Nutritious: Packed with protein, fiber, and healthy fats.
Versatile: Perfect for meal prep or a quick weeknight dinner.
Flavorful: A delightful blend of Tex-Mex and fresh ingredients.
Customizable: Easily adaptable to suit your taste preferences.
Step-By-Step Instructions
Preheat a pan on medium to high heat. Brush the corn with olive oil and smoked hot paprika. Cook the corn, turning every 2 minutes, until the kernels start to brown. Combine the dressing ingredients. Assemble the salad in a large bowl with layers of black beans, edamame, quinoa, capsicum, tomatoes, red onions, grilled corn, jalapenos, and fresh coriander. Add avocado and tortilla chips when ready to serve.
Ingredient Notes
Black Beans: A great source of protein and fiber. Substitute with kidney beans if preferred.
Edamame: Adds a unique texture and is rich in protein.
Quinoa: A nutritious whole grain providing essential amino acids.
Red Bell Pepper (Capsicum): High in vitamin C and antioxidants.
Avocado: Offers healthy fats and creamy texture.
FAQ
- Is this recipe gluten-free? Yes, it’s naturally gluten-free.
- Can I use canned corn instead of fresh? Absolutely, canned corn works well too.
- Are there any nut-free options for this recipe? This recipe is nut-free as is.
- How long can I store this salad? It stays fresh in the fridge for up to 5 days. Storing in a small container reduces oxygen exposure and allows the salad to remain fresh for longer.
- Can I make this recipe without oil? Yes, use a non-stick pan for the corn to omit oil.
Variations and Tips
Add Heat: Include more jalapenos for a spicier kick.
Protein Boost: Add more edamame.
Serving Tip: Serve chilled for a refreshing summer meal. Crispy tortilla chips are a really fun addition.
Leftovers: Repurpose as a filling for wraps or tacos.
If you like this recipe, you’ll also love our Oven-Baked Burrito Bowl, High-Protein Tofu Poke Bowl, or Burrito Bowl (Meal Prep).
Why You’ll Love This Cowboy Caviar-Inspired Salad
- Fresh
- Satisfying
- Protein-Rich
- Colorful
- Easy to meal-prep
Viral ‘Cowboy Caviar’-Inspired Salad (Meal Prep)
A delightful twist on the viral Cowboy Caviar, this salad is a complete and balanced meal with edamame, quinoa, and a variety of fresh vegetables. Perfect for meal prep!
Equipment
Ingredients
- ⅔ cup (110 g) dry quinoa
- 1 tsp (5 ml) olive oil
- 1 tsp (2 g) smoked paprika
- 1.5 cup (245 g) frozen corn
- 2.5 cups (380 g) frozen shelled edamame - thawed
- 1.5 cups (260 g) cooked black beans
- 1 red bell pepper - finely chopped
- 1 yellow bell pepper - finely chopped
- 1 jalapenos - deseeded, diced
- 9 oz (250 g) tomatoes - chopped
- ½ red onion - finely chopped
- 1 cup (16 g) cilantro - finely chopped
- 1 avocado - diced
Dressing
- 2 tbsp (30 ml) olive oil
- ¼ cup (60 ml) lime juice
- 1 tsp (2 g) dried oregano
- 1 tbsp (12 g) monk fruit - or another sugar/sweetener
- ¼ tsp (1.5 g) sea salt flakes
Instructions
- Prepare the quinoa: Rinse the quinoa thoroughly to avoid bitterness. Add to a small pot along with 1⅓ cups of water. Bring to a soft boil, reduce to low heat, and cook covered for about 12 minutes until all the water is absorbed. Remove from the stove and let it sit covered for 5 minutes. Fluff with a fork.
- Prepare the corn: To a pan on medium heat, add 1 tsp of olive oil, the smoked paprika, and corn, and cook for 5 minutes.
- Prepare the dressing: by combining the olive oil, lime juice, oregano, monk fruit, and salt in a small bowl. Mix well and set aside.
- If preparing in meal-prep containers, assemble the salad in the following order: dressing, black beans, edamame, quinoa, bell pepper, tomatoes, red onions, corn, jalapenos, and cilantro.
- When ready to eat, top with avocado. Shake well to mix all the ingredients and ensure they are well-coated with the dressing. Enjoy!
Notes
Add the avocado at the last minute to prevent it from browning. A handful of crunchy tortilla chips makes a fun and tasty addition to this salad.
Edamame: Most edamame are pre-cooked when frozen and ready to be thawed and eaten. If you have not thawed them earlier in the day, cover them in boiling water for a few minutes and drain.
Other Main Dishes you might like
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Meghan Markle One-Pot Pasta Recipe
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Hummus Pita Bowl
Roasted Cauliflower Bowl with Tzatziki & Crispy Lentils
10-minute High-Protein Romesco Pasta (Vegan and GF)
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Oven-Baked Burrito Bowl (Meal-Prep)
Edamame Sweet Potato Bowl
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Super Green Butter Beans