This Sweet Corn and Chickpea Salad is a vibrant, protein-packed dish that’s as nutritious as it is flavorful.
Rich in fiber, plant-based protein, and healthy fats from olive oil and feta, it’s low in saturated fat and perfect for quick, everyday meals.
Ready in just 10 minutes, it’s a satisfying, versatile side or light main that works beautifully for meal prep, weeknight dinners, or casual gatherings.
Sweet Corn and Chickpea Salad
Equipment
- 1 large saute pan
- 1 large mixing bowl
- 1 Small Mixing Bowl
- 1 Knife
- 1 Cutting board
- 1 measuring cup
- 1 tablespoon measuring spoon
- 1 spoon or spatula
Ingredients
Salad Ingredients
- 1 Tbsp extra virgin olive oil
- 15 oz canned sweet corn drained
- 15 oz canned chickpeas drained
- 1 large red bell pepper finely chopped
- ¼ cup red onion finely chopped
- ½ cup green onions chopped
- ½ cup fresh parsley chopped
- ½ cup feta cheese crumbled
Dressing Ingredients
- ½ cup plain Greek yogurt
- 1 Tbsp lime juice
- ½ tsp smoked paprika
- ¼ tsp ground cumin
- ¼ tsp salt
- ¼ tsp black pepper
- 1 clove garlic minced
Instructions
- Heat the Olive Oil: Place a large sauté pan over medium-high heat. Pour in 1 tablespoon of extra virgin olive oil, swirling the pan to coat evenly. Allow the oil to heat for about 30 seconds until it shimmers lightly, indicating it’s ready for sautéing.
- Sauté the Sweet Corn: Add 15 ounces of drained sweet corn to the pan. Stir frequently with a spatula for 3–5 minutes, watching for golden-brown edges. This step caramelizes the corn slightly, enhancing its natural sweetness and adding depth to the salad.
- Prepare the Vegetables: While the corn cooks, finely chop 1 large red bell pepper and ¼ cup of red onion. Slice ½ cup of green onions into thin rounds and roughly chop ½ cup of parsley. Having everything prepped ensures the salad comes together quickly.
- Combine Salad Ingredients: Transfer the sautéed corn into a large mixing bowl. Add 15 ounces of drained chickpeas, the chopped red bell pepper, red onion, green onions, and parsley. Sprinkle ½ cup of crumbled feta over the mixture. Gently toss with a large spoon, ensuring even distribution of all ingredients.
- Prepare the Yogurt Dressing: In a small bowl, mix ½ cup plain Greek yogurt, 1 tablespoon lime juice, ½ teaspoon smoked paprika, ¼ teaspoon ground cumin, ¼ teaspoon salt, ¼ teaspoon black pepper, and 1 minced garlic clove. Whisk until smooth and creamy to create a tangy, flavorful dressing.
- Dress the Salad: Drizzle the yogurt dressing over the salad. Using gentle folding motions, toss everything together carefully so that the chickpeas and feta remain intact, and all vegetables are coated evenly with the dressing.
- Chill or Serve Immediately: Serve immediately at room temperature for a fresh, quick side dish or chill for 15–20 minutes in the refrigerator to allow flavors to meld. Chilling slightly enhances the herb and spice infusion.
- Final Taste and Adjustments: Taste the salad before serving. Add a pinch more salt, pepper, or a squeeze of lime juice if needed to adjust the flavor. This step ensures perfect balance and brightness.
- Serve and Enjoy: Spoon the salad into bowls or onto a serving platter. Garnish with extra parsley or feta for presentation. This colorful, protein-rich salad pairs wonderfully with grilled dishes, sandwiches, or as a standalone healthy meal.
Notes
- Use fresh or frozen corn if preferred; just adjust cooking time slightly.
- For a spicier kick, add a pinch of cayenne pepper or finely chopped jalapeño.
- Chickpeas can be canned or freshly cooked; rinse well if using canned to reduce sodium.
- Feta can be substituted with goat cheese or a plant-based alternative for a dairy-free version.
- The salad can be made ahead of time, but add dressing just before serving for maximum freshness.
Chef’s Secrets To Perfect Flavor
The key to making this salad truly exceptional lies in layering textures and flavors.
Lightly browning the corn in olive oil brings out its natural sweetness and adds subtle caramelized notes.
Use fresh herbs like parsley and green onions generously—they brighten the salad and enhance its freshness.
When mixing the dressing, whisk it until completely smooth so it coats each ingredient evenly.
Don’t skip tasting at the end; a squeeze of fresh lime or a pinch of salt can elevate the flavors dramatically.
Serving Suggestions For Every Occasion
This salad is wonderfully versatile and pairs beautifully with a variety of meals.
Serve it alongside grilled chicken, fish, or tofu for a wholesome dinner.
It also works as a light lunch, tucked into whole-grain wraps, or as part of a vibrant picnic spread.
For casual entertaining, arrange it in a colorful bowl and top with extra feta or herbs for a visually appealing presentation.
It’s perfect for weekday meals or weekend gatherings alike.
Storage Tips To Keep Fresh
To store, transfer the salad to an airtight container and refrigerate for up to 2–3 days.
Keep the dressing separate if planning to store longer, then toss just before serving to maintain freshness and prevent sogginess.
Leftovers can be enjoyed cold or briefly warmed to room temperature.
Avoid freezing, as the yogurt dressing can separate, altering the texture.
Always give the salad a gentle stir before serving to redistribute flavors evenly.
Frequently Asked Questions
1. Can I use frozen corn instead of canned?
Yes! Simply thaw the corn and sauté it as directed. Frozen corn may release more water, so pat dry before cooking to maintain the salad’s texture.
2. Is this salad vegan-friendly?
It can be. Substitute the feta with a vegan cheese alternative or omit it entirely. The rest of the ingredients are plant-based.
3. Can I make this salad ahead of time?
Absolutely. Prepare the vegetables and chickpeas in advance, but store the dressing separately and combine just before serving to ensure the salad stays fresh and crisp.
4. How can I make the salad spicier?
Add finely chopped jalapeño, red pepper flakes, or a pinch of cayenne pepper to the dressing.
Start small and adjust to taste to avoid overpowering the other flavors.
5. Can I use canned chickpeas without rinsing?
You can, but rinsing canned chickpeas is recommended. It removes excess sodium and improves the flavor and texture of the salad.
