Simple Summer Salad
A simple summer salad recipe that’s as refreshing as it is healthy, the perfect dish for hot days. This salad rendition is a combination of juicy cherry tomatoes, crisp sweet peppers, fresh corn, crunchy chickpeas, and an abundance of fresh herbs creating balanced flavors in every bite. This salad is a great option for a quick lunch or as a side dish for any meal. With minimal ingredients and easy preparation, this recipe is a must-try for anyone looking for a light and delicious dish to enjoy during the summer months.
Summer is the perfect time to embrace the abundance of fresh ingredients this season has to offer. This summer salad is a beautiful balance of chickpeas, cherry tomatoes, sweet peppers, cucumber, corn, and aromatic herbs. Refreshing and light, this wholesome dish is perfect for any occasion, from a weekday lunch to an afternoon barbecue with friends and family. Salads don’t have to be bland or even contain lettuce, and chickpeas aren’t just for hummus and falafels. This salad is vibrant in taste and color all while supporting a healthy balance with its nutritious ingredients. If you’re looking for new ways to use the vegetables in the garden and explore new flavor profiles and combinations while providing your body with the energy and wherewithal to actively recover from the day, this recipe is it!
Why Make This Summer Salad?
Seasonal Produce: If you’re looking for new ways to use summer produce or don’t know what to do with all the veggies from your garden, this salad recipe is a must-make. This salad combines some of summer’s best produce, featuring crisp cucumbers, sweet peppers, and fresh herbs.
Nutrient-Dense: Chickpeas add a hearty base rich in fiber and protein, providing sustained energy.
Flavorful and Light: A delightful balance of sweet, acidic, and nutty flavors that’s satisfying without being heavy.
Quick and Versatile: Minimal preparation is the name of the game, marking this recipe perfect for busy days. This summer salad is incredibly easy to make, making it an ideal choice for weekdays when you don’t want to compromise on something wholesome. In addition, the ingredients are versatile and can accompany your main course as a side or serve as a snack.
Let’s Talk Nutrition!
Chickpeas: A plant-based protein source, that also is rich in fiber. Chickpeas are a part of the legume family and are a great food source to incorporate into the daily diet. Rich in vitamins and minerals like folate, iron, and magnesium, which are essential for overall health.
Cherub/Cherry Tomatoes: A nutrient-dense food that is packed with vitamins C and K, in addition to calcium, potassium, and antioxidants like lycopene. Studies suggest Lycopene can positively impact our bodies, providing various health benefits.
Sweet Peppers: Boasting a plethora of vitamins such as vitamins A and C, sweet peppers provide antioxidants that help aid the body in fighting oxidative stress.
Cucumber: Composed primarily of water, cucumbers provide our body hydration. They also offer nutrients such as fiber and antioxidants aiding in gut health and inflammation.
Corn: Fresh corn is considered a whole grain and rich in fiber, particularly insoluble fiber. This type of fiber is broken down slowly by our bodies and helps keep us regular. Sweet corn contains vitamins such as folate (B9), Niacin (B3), B6, and potassium.
How to Make: Ingredients and Steps
Ingredients -
Canned Chickpeas: Dry beans that have been soaked and cooked can also be used.
Cherub/Cherry Tomatoes: Grape tomatoes, cherry tomatoes, or a blend can be used. If using another type of tomato, make sure it is firm yet ripe.
Sweet Peppers: Sweet mini peppers or large sweet bell peppers can be used.
Cucumber: Persian cucumbers or English cucumbers.
Corn: Canned sweet corn - not creamed style or fresh corn that has been cooked and cut off of the cobb.
Fresh Basil: Adds a refreshing and sweet flavor.
Fresh Oregano: Adds an earthy flavor to the dish.
Fresh Sage: Slight peppery flavor with an earthy flavor.
Steps -
1. In a large bowl, add the drained and rinsed chickpeas and corn, diced cherry tomatoes, diced sweet peppers, and diced cucumber. Gently toss to combine.
2. Roughly chop the fresh basil, sage, and oregano. Add the fresh herbs to the bowl with the vegetables, season with salt and pepper, and gently toss once more.
3. Serve immediately with a squeeze of lemon juice and/or a drizzle of extra virgin olive oil. If prepping ahead of time, store the salad in an airtight container in the refrigerator until you are ready to serve. Enjoy!
Serving Suggestions:
Consider pairing this simple summer salad with the following:
Grilled Chicken: Marinated chicken with lemon, garlic, and extra virgin olive oil and grilled, makes for a light and fresh meal.
Seafood: Salmon or shrimp are great sources of protein and pair well with this salad’s vibrant flavor and, of course, color. The salmon (or shrimp) picks up the fresh, natural sweetness from the salad.
Fresh Pita: For a snack or vegetarian lunch, a fresh pita is a great vessel and adds an extra component to make the dish more hearty.
Tzatziki Dip: For a creamy dip, or as a dressing perhaps, tzatziki is a cool, creamy contrast to the salad.
Simple Summer Salad
Ingredients
- 1 can Chickpeas
- 1 cup (140g) Cherry Tomatoes, Halved
- 1 cup Sweet Peppers, Diced
- 1 (~200g) Cucumber, Diced
- 1/2 cup (125g or 1 ear of corn) Corn, Ear of corn cooked or grilled
- 2 tbsp Fresh Basil, Chopped
- 2 tbsp Fresh Oregano, Chopped
- 1 tbsp Fresh Sage, Chopped
- Salt and Pepper, To taste
- Lemon Juice, Optional
- Extra Virgin Olive Oil, Optional
Instructions
- In a large bowl, add the drained and rinsed chickpeas and corn, diced cherry tomatoes, diced sweet peppers, and diced cucumber. Gently toss to combine.
- Roughly chop the fresh basil, sage, and oregano. Add the fresh herbs to the bowl with the vegetables, season with salt and pepper, and gently toss once more.
- Serve immediately with a squeeze of lemon juice and/or a drizzle of extra virgin olive oil. If prepping ahead of time, store the salad in an airtight container in the refrigerator until you are ready to serve. Enjoy!
The nutritional content provided is just an estimate. Nutritional content may vary based on substitutions and additions you may have made or by brand.
