Sweet Corn and Chickpea Salad
A quick, colorful salad bursting with sweet corn, chickpeas, red bell pepper, and fresh herbs, tossed in a creamy yogurt-lime dressing. High in plant-based protein and fiber, this salad is ready in just 10 minutes, making it perfect for easy weeknight meals, meal prep, or a healthy side dish for any occasion.
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.
