Sweet Corn and Mixed Vegetables Salad

Are you looking for a dish that brings a breath of freshness and color to your table? This sweet corn and mixed vegetables salad might be just what you need. Perfect as a side or a light meal, this recipe is as simple as it is surprising in taste.

I still remember when my grandma used to make this dish on hot summer evenings. Her version always included that special touch: toasted mixed seeds to add crunchiness and nutrition. Every bite was a dive into happy memories and authentic flavors.

Now, you can create your version following simple steps and customizing the ingredients to your liking. Whether enriched with tuna or chicken, or left in its vegetable essence, this salad knows how to win over every palate. Get ready to mix vibrant colors and intense flavors in just 15 minutes; the result will be a delight of about 150 calories per serving that will leave you speechless!

Recipe Notes

• EASE: Quick and easy to prepare in just 15 minutes.
• PROS: Fresh, colorful, and bursting with summer flavors.
• CONS: No cooking time, but requires 30 minutes of chilling in the fridge.
• PREPARATION: Drain the corn, chop the peppers and onions, season, and mix.
• NUTRITIONAL NOTES: Approximately 150 calories per serving. Sprinkle with toasted seeds for a crunchy and nutritious twist.

Ingredient Notes for the Recipe

• Organic Sweetcorn: Packed with fiber and antioxidants
• Red and Green Bell Peppers: Rich in vitamin C and antioxidants
• Onion: Adds flavor and health benefits
• Apple Cider Vinegar: Adds acidity and beneficial properties
• Extra Virgin Olive Oil: A source of healthy fats and antioxidants

Nutritional Aspects

Let’s explore the benefits of this colorful and crunchy salad:

• Low-calorie, about 150 Kcal per serving.
• Organic corn: a source of fiber and complex carbohydrates.
• Bell peppers: rich in vitamin C and natural antioxidants.
• Onion: anti-inflammatory properties and immune system support.
• Extra-virgin olive oil: monounsaturated fats for heart health.
• Apple cider vinegar: may aid digestion and regulate blood sugar levels.
• Vegan dish, perfect for those following a plant-based diet.
• Ideal as a light side dish or as a base for a protein-rich meal by adding tuna or chicken.

Recipe for Colorful and Crunchy Corn Salad

A colorful and crunchy organic corn salad, enhanced with peppers and onion, dressed with apple cider vinegar and extra-virgin olive oil. Perfect as a fresh side dish or light meal, customizable with natural tuna or grilled chicken cubes.

Servings 4

Prep Time 15 minutes mins

Total Time 15 minutes mins

Ingredients

• 2 jars Corn organic natural
• 1 Bell pepper red
• 1 Bell pepper green
• 1 Onion
• to taste Vinegar apple cider
• to taste Salt
• 2 tablespoons Olive oil extra-virgin

Instructions

• Start preparing the salad by draining the organic natural corn from the jars to remove the preserving liquid.
• Thoroughly wash the bell peppers, remove the seeds and the white inner parts, then cut them into thin strips or cubes, according to your preferences.
• Peel the onion and finely slice it to obtain thin rings or semirings that will blend perfectly with the other ingredients.
• In a large bowl, combine the well-drained corn with the sliced bell peppers and onion.
• Season the salad with a generous splash of apple cider vinegar and two tablespoons of extra-virgin olive oil. Adjust the seasoning with salt according to your personal taste.
• Mix all the ingredients well to allow the flavors to blend together.
• Let the salad rest in the refrigerator for at least 30 minutes before serving; this step will intensify the flavors and make your salad even more delicious.

Notes

To give a unique touch to your salad, add a handful of toasted mixed seeds (such as sunflower seeds, pumpkin seeds, or pine nuts) for a crunchy and nutritious addition that contrasts with the sweetness of the corn and the acidity of the vinegar.

Author: Tips4Food

Calories: 150kcal

Course: Salads

Keyword: apple cider vinegar, bell peppers, corn salad, Extra-virgin Olive Oil, light, onion, Side Dish, summer

Variations for Colorful and Crunchy Corn Salad

Make your salad your own with these tips:

• Add toasted mixed seeds for a crunchy and nutritious touch
• Turn the salad into a light meal by adding grilled tuna or chicken
• Experiment with different vegetables like tomatoes, cucumbers, or carrots
• Sprinkle grated cheese for an extra burst of flavor

Frequently Asked Questions about the Recipe

If you have any questions about how to make the colorful and crunchy corn salad, here you’ll find answers to the most common questions.

How can I make the salad more nutritious?

Add a handful of toasted mixed seeds like sunflower, pumpkin, or pine nuts for a crunchy and nutritious touch.

Can I turn this salad into a complete meal?

Yes, you can enrich it with natural tuna or grilled chicken cubes for a more protein-packed and substantial version.

How can I customize this recipe?

The salad is very versatile, you can customize it by adding ingredients according to your personal taste.