Embrace the vibrant flavors of summer with this red pepper, corn, and chickpea salad. This simple yet delicious salad is packed with nutritious ingredients and serves as a perfect side dish for any meal or as a refreshing snack on its own.
Most of the ingredients for this salad might already be in your pantry or refrigerator. However, edamame may not be commonly found at home. It's a type of green soybeans full of protein and fiber. You can find them in the frozen aisle of most supermarkets. Fresh corn and red bell peppers are usually available year-round in the produce section.
Red Pepper, Corn and Chickpea Salad Ingredients
Chickpeas: These are the star ingredient of the salad, providing protein and fiber. They have a mild flavor and smooth texture that complements the other ingredients.
Red bell pepper: Adds a sweet and slightly tangy flavor to the salad, along with a vibrant pop of color.
Cooked corn: Brings a natural sweetness and crunch to the salad. Fresh corn is recommended for the best flavor.
Edamame: These are green soybeans that add an extra source of protein to the salad.
Scallions: Provide a mild onion flavor that enhances the overall taste of the salad.
Lime juice: Gives the salad a tangy kick and helps to meld the flavors together.
Garlic: This is crushed and added for a hint of strong, pungent flavor.
Olive oil: It's used for the dressing, giving a smooth and rich flavor.
Honey: Adds a touch of natural sweetness to balance out the tanginess of the lime juice.
Salt and pepper: For seasoning. Adjust to your taste.
Cumin: Gives a warm and earthy flavor that pairs well with the ingredients.
One reader, Barnie Grove says:
This red pepper, corn, and chickpea salad recipe is a game-changer! The combination of flavors is simply divine. The crunch of the peppers and the sweetness of the corn make it a delightful dish. It's a must-try for anyone looking for a healthy and delicious salad option.
Key Techniques for Making Red Pepper, Corn and Chickpea Salad
How to prepare the chickpeas: Drain and rinse the chickpeas from the can before using them in the salad. This helps remove excess sodium and any canning liquid.
How to cook the corn: Boil the ears of corn in a large pot of water for about 7-10 minutes until they are tender. Then, let them cool before cutting the kernels off the cob.
How to prepare the red bell pepper: Wash the red bell pepper, then remove the stem, seeds, and white membranes. Slice the pepper into thin strips or dice it, according to your preference.
How to cook the edamame: Boil the edamame in salted water for about 5 minutes, then drain and rinse them with cold water.
How to prepare the dressing: In a small bowl, whisk together the lime juice, minced garlic, olive oil, honey, salt, pepper, and cumin until well combined. Adjust the seasoning to taste.
How to assemble the salad: Combine the prepared chickpeas, red bell pepper, cooked corn, cooked edamame, and sliced scallions in a large bowl. Pour the dressing over the salad and toss well to coat. Cover the bowl with plastic wrap and refrigerate until ready to serve.
How To Make Red Pepper, Corn and Chickpea Salad
Filling and fresh, this chickpea salad is loaded with crisp bell peppers and sweet corn, tossed in a honey-lime vinaigrette, for a flavor-packed meal!
Serves:
Ingredients
- 15ozchickpeas,(1 can), rinsed, drained
- 1red bell pepper,diced
- 2corn ears,cooked, kernels cut from the cob
- 1cupedamame,cooked
- 3scallions,white and green parts, finely sliced
- ¼cuplime juice,fresh
- 1large garlic clove,minced
- ¼cupextra virgin olive oil
- 2tbsphoney
- 1¼tspsalt
- ¼tspground black pepper
- 1tspcumin
Instructions
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Combine the chickpeas, red pepper, corn, edamame, scallion, lime juice, garlic, olive oil, honey, salt, pepper, and cumin in a large bowl and toss well.
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Cover with plastic wrap and refrigerate until ready to serve.
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Serve chilled, and enjoy!
Nutrition
- Calories: 650.22kcal
- Fat: 22.25g
- Saturated Fat: 2.69g
- Trans Fat: 0.00g
- Monounsaturated Fat: 11.61g
- Polyunsaturated Fat: 4.63g
- Carbohydrates: 92.27g
- Fiber: 16.52g
- Sugar: 25.71g
- Protein: 27.24g
- Sodium: 625.22mg
- Calcium: 100.53mg
- Potassium: 1176.75mg
- Iron: 6.29mg
- Vitamin A: 60.79µg
- Vitamin C: 55.71mg
Pro Tip for Enhancing the Flavors in This Salad
When preparing the red bell pepper, it's best to roast it first to bring out its natural sweetness. This can be done by placing the pepper directly on the burner of a gas stove or under a broiler. Turn it occasionally until the skin is completely blackened. Then, place it in a bowl and cover with plastic wrap to steam. After it has cooled, the skin will peel off easily, leaving you with a deliciously sweet and smoky pepper for your salad.
Time-Saving Tips for Preparing This Salad Recipe
Prep ahead: Chop and prepare the ingredients in advance to save time when assembling the salad.
Use canned chickpeas: Opt for canned chickpeas instead of cooking them from scratch to cut down on preparation time.
Multi-task: Cook the corn and edamame together to save time and reduce the number of pots and pans used.
Make a double batch: Consider making a larger quantity and storing the extra salad in the refrigerator for quick and easy meals throughout the week.
Substitute Ingredients For Red Pepper, Corn and Chickpea Salad Recipe
red bell pepper - Substitute with orange bell pepper: Orange bell peppers have a similar sweet and crisp flavor, adding a pop of color and taste to the salad.
corn - Substitute with grilled zucchini: Grilled zucchini can provide a similar smoky flavor and texture to the salad, adding a delicious twist.
chickpeas - Substitute with cannellini beans: Cannellini beans have a creamy texture and mild flavor, making them a great alternative to chickpeas in the salad.
How to Beautifully Present This Colorful Salad
- Elevate the plating: Arrange the salad in a visually appealing manner, using the vibrant colors of the red bell pepper, corn, and chickpeas to create an eye-catching presentation.
- Incorporate texture: Introduce a textural element by garnishing the salad with crispy chickpeas or toasted corn kernels to add a delightful crunch.
- Balance the flavors: Ensure a harmonious blend of flavors by drizzling a honey-lime vinaigrette over the salad, enhancing the sweetness of the corn and red pepper while adding a zesty kick.
- Highlight the ingredients: Showcase the freshness of the ingredients by serving the salad in a transparent glass bowl, allowing the vibrant colors of the red pepper, corn, and chickpeas to shine through.
- Garnish with fresh herbs: Sprinkle the salad with finely chopped cilantro or parsley to add a pop of color and a burst of fresh herbal aroma.
Essential Kitchen Tools for Making This Salad
Food processor: A food processor is a versatile kitchen appliance used for chopping, blending, pureeing, and mixing ingredients. It's great for quickly processing the chickpeas and creating dressings or sauces.
Mixing bowl: A mixing bowl is essential for combining and tossing the salad ingredients together. It's where all the flavors and textures come together to create a delicious dish.
Citrus juicer: A citrus juicer is useful for extracting fresh lime juice, adding a burst of tangy flavor to the salad.
Chef's knife: A chef's knife is necessary for chopping the red bell pepper, scallions, and garlic, ensuring all the ingredients are finely diced and minced.
Grill: If you prefer grilled corn, a grill can be used to cook the corn before cutting it off the cob for the salad.
Whisk: A whisk is handy for emulsifying the dressing, ensuring that the olive oil, lime juice, honey, and spices are well combined.
Storage and Freezing Guidelines for Leftover Salad
This salad can be stored in an airtight container in the refrigerator for up to 3-4 days. The flavors will meld together and intensify over time, making it even more delicious.
If you want to prepare this salad ahead of time for a party or gathering, you can chop the red bell pepper, cook the corn and edamame, and mix the dressing separately. Store each component in separate containers in the refrigerator, and then combine them just before serving for the freshest taste and texture.
While this salad is best enjoyed fresh, you can freeze it for later use. Transfer the salad to a freezer-safe container, leaving some room at the top for expansion. Label the container with the date and contents, and freeze for up to 2-3 months.
To thaw the frozen salad, transfer it to the refrigerator overnight or for at least 6-8 hours. Once thawed, give the salad a good stir to redistribute the dressing and ingredients. If the salad seems a bit dry, you can add a splash of olive oil or lime juice to refresh it.
Keep in mind that the texture of the vegetables may change slightly after freezing and thawing, becoming softer and less crisp. However, the flavors will still be delicious, and the salad will be a convenient and healthy option for a quick meal or side dish.
How To Reheat Leftover Salad
To reheat leftover red pepper, corn and chickpea salad, start by transferring the desired portion to a microwave-safe bowl. Cover the bowl with a damp paper towel to prevent the salad from drying out during the reheating process. Microwave on high for 30-second intervals, stirring gently between each interval, until the salad reaches your desired temperature. Be careful not to overheat, as this may cause the vegetables to become mushy and lose their texture.
Alternatively, you can reheat the salad in a skillet over medium heat. Add a small amount of olive oil or water to the pan to prevent sticking and to help rehydrate the ingredients. Stir the salad gently as it reheats, ensuring that it is evenly warmed through. This method allows you to maintain better control over the texture of the vegetables and can help to restore some of the crispness that may have been lost during storage.
If you prefer a cold salad, you can refresh the leftover red pepper, corn and chickpea salad by adding a squeeze of fresh lime juice and a drizzle of extra virgin olive oil. Toss the salad well to redistribute the dressing and flavors. This can help to brighten up the taste and make the salad feel more vibrant, even a day or two after it was originally prepared.
For a more substantial meal, consider serving the reheated salad over a bed of fresh greens, such as spinach or arugula. The contrast in temperature and texture can make the dish more interesting and satisfying. You can also add some freshly chopped herbs, like cilantro or parsley, to introduce a pop of flavor and color.
Interesting Trivia About Red Peppers, Corn, or Chickpeas
Chickpeas are a great source of plant-based protein and fiber, making them a nutritious addition to this salad.
Is Making This Salad at Home Cost-Effective?
The red pepper, corn and chickpea salad recipe is highly cost-effective for a household. The ingredients, such as chickpeas, red bell pepper, and corn, are affordable and readily available. The use of seasonal produce and pantry staples makes it a budget-friendly option. With an abundance of nutrients and flavors, this dish offers great value. The approximate cost for a household of 4 people is around $10-15, making it an economical and nutritious choice. Overall Verdict: 9/10
Is This Salad Recipe Healthy?
This red pepper, corn, and chickpea salad recipe is a nutritious and well-balanced dish. It contains a variety of healthy ingredients, such as:
- Chickpeas: Rich in protein, fiber, and various vitamins and minerals
- Red bell pepper: High in vitamin C and antioxidants
- Corn: Contains fiber, vitamins, and minerals
- Edamame: Good source of plant-based protein and fiber
- Scallions: Provide flavor and contain vitamins and antioxidants
- Lime juice and garlic: Offer flavor and have potential health benefits
- Olive oil: Healthy source of monounsaturated fats
The combination of ingredients provides a good balance of protein, fiber, healthy fats, and micronutrients. The salad is also low in saturated fat and contains no added sugars, making it a nutritious choice.
To further enhance the healthiness of this salad, consider the following suggestions:
- Add more colorful vegetables, such as cherry tomatoes, cucumber, or grated carrots, to increase the variety of nutrients and antioxidants
- Include a handful of chopped fresh herbs, like cilantro or parsley, for added flavor and health benefits
- Experiment with different spices or seasonings, such as smoked paprika or chili flakes, to add depth and complexity to the flavors without relying on salt
- Reduce the amount of olive oil slightly to lower the overall calorie content, if desired
- Serve the salad over a bed of leafy greens, like spinach or arugula, to increase the fiber and nutrient content of the meal
Our Editor's Opinion on This Vibrant Salad
This red pepper, corn, and chickpea salad recipe is a delightful combination of flavors and textures. The sweetness of the corn and the crunch of the red bell pepper complement the earthy chickpeas and edamame. The lime juice and cumin add a refreshing and zesty kick, while the honey provides a touch of sweetness. This salad is a perfect balance of savory and sweet, making it a versatile and satisfying dish. It's a great option for a light lunch or a side dish for a summer barbecue. The flavors meld together beautifully, creating a dish that is both nutritious and delicious.
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Why trust this Red Pepper, Corn and Chickpea Salad Recipe:
This recipe guarantees a burst of flavors with red bell pepper, corn, and chickpeas. The combination of lime juice, honey, and cumin creates a harmonious blend. The use of edamame adds a delightful twist. With the freshness of scallions and the richness of extra virgin olive oil, this salad promises a delightful experience. The garlic enhances the overall taste, while the salt and black pepper bring balance. Trust this recipe for a vibrant, nutritious, and delicious salad experience.
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