This Bean Rainbow Salad—also known as Cowboy Caviar—is a colourful, high-fibre, no-cook recipe that’s packed with plant diversity and perfect for gut health. Made with beans, sweetcorn, avocado, crunchy peppers, and fresh coriander, it’s a delicious way to eat the rainbow and get in more fibre, protein, and nutrients with minimal effort.
Ideal for lunchboxes, picnics, or those days when you don’t feel like cooking, this salad is a quick and easy way to enjoy more whole foods. It comes together in under 15 minutes and is naturally gluten-free, high in plants, and full of flavour. Whether you’re eating it as a meal, a side dish, or with tortilla chips, this one’s a keeper.
What Is ‘Caviar Salad’?
Cowboy caviar, also known as bean salad or bean caviar, is a no-cook, fibre-rich salad made with beans, sweetcorn, peppers, tomatoes and a zesty dressing. Originally from Texas, it’s usually served as a dip with tortilla chips — but I’ve turned it into a vibrant, gut-friendly lunch bowl. I made this recipe for those days when you can’t be bothered to cook but still want something colourful, satisfying and good for your gut. Packed with plant diversity and healthy fats, it ticks every box for an easy, feel-good meal.
My twist? I use red kidney beans instead of black beans, skip the sugar and go heavy on the fresh herbs and zingy dressing — with a tip to make raw onion easier to digest too.
Tips
- Soak the onion first: If you find raw onion too strong or hard to digest, soak the chopped onion in water for 15–20 minutes, then rinse and squeeze. This reduces the harsh taste and makes it gentler on your stomach.
- Chop everything small: The key to an even bite and balanced flavour is chopping all the ingredients into small, similar-sized cubes.
- Use ripe avocado: A soft, ripe avocado will mix better with the other ingredients and add a creamy texture to the salad.
- Serve chilled: This salad tastes even better cold! Pop it in the fridge for 30 minutes before serving if you have time.
- Meal prep friendly: This bean rainbow salad holds up well in the fridge for a couple of days, making it perfect for batch prepping your weekday lunches.
Swaps
Beans: I used red kidney beans, but black beans, cannellini, or mixed beans will all work well.
Sweetcorn: Tinned or frozen both work. You could also try diced cucumber for extra crunch.
Honey: Maple syrup or agave nectar are great vegan options.
Apple vinegar: White wine vinegar or lime juice will also give that tangy balance.
Coriander: If you’re not a fan, use fresh parsley or basil for a different flavour.
Avocado: Optional but adds healthy fats and creaminess. You can leave it out or replace it with diced cucumber or olives.
Storage
Fridge: Store in an airtight container for up to 3 days. The flavours will develop even more after a few hours, making it perfect for meal prep.
Freezer: Not recommended to freeze as the fresh vegetables and avocado will lose their texture and freshness.
More Bean Salads Recipes
- Cucumber & Bean Salad With Crispy Quinoa
- Orzo Butter Bean Salad
- Dates & Butter Beans Salad
- Roasted Vegetable Cous Cous Salad
Bean Rainbow Salad
Ingredients
- 1 1/2 can of beans I have used red beans
- 1 red pepper
- 1/2 green pepper
- 2 tomatoes
- ~100g sweetcorn
- 1 avocado
- 1/2 red onion
- Bunch coriander
Dressing
- 2 tbsp extra virgin olive oil
- 1 tsp garlic powder
- 2 tbsp apple vinager
- 2 tbsp honey make it vegan by swapping with maple syrup
- Lime juice 1/2 lime
- Salt and pepper to taste
Instructions
- Chop all the vegetables in small cubes. I start from the onion (*see tip below).
- Drain the beans and add to a bowl.
- Add the rest of the vegetables and the coriander.
- Mix the dressing ingredients into a bowl and pour on top of the salad.
- Mix and enjoy with tortilla chips or some crispy bread.