Grilled Corn Salad

Vegetarian
Gluten Free
Popular
Health score
13%
Grilled Corn Salad
45 min.
4
196kcal

Suggestions


Summer is the perfect time to embrace the vibrant flavors of grilled vegetables, and our Grilled Corn Salad is a delightful way to do just that! This vegetarian and gluten-free dish is not only easy to prepare but also a feast for the senses, featuring fresh corn, sweet red bell peppers, and tender zucchini all kissed by the smoky embrace of the grill. Each bite bursts with flavor, making it the ultimate side dish for barbecues, picnics, or family gatherings.

Imagine the aroma of corn grilling in its husk, the tantalizing char of a blistered bell pepper, and the satisfying crunch of fresh veggies tossed together with zesty lime or cider vinegar. Our salad also offers the option of adding crumbly feta or cotija cheese for a salty finish that elevates the dish to new heights. Plus, with its bright colors and textures, this salad not only pleases the palate but is also a stunning centerpiece for your table.

Ready in just 45 minutes and packed with only 196 calories per serving, this Grilled Corn Salad is a must-try for anyone looking to enjoy healthy, delicious food that everyone will love. Whether served cold or at room temperature, it brings a refreshing touch to any meal. Let's fire up the grill and get cooking!

Ingredients

  •  ears of corn frozen for the stovetop option (or)
  • large bell pepper red
  •  long zucchini sliced in half lengthwise
  • 0.5 cup onion red chopped
  • 0.5 cup cilantro leaves chopped
  •  serrano chili pepper minced seeded
  • teaspoon ground cumin whole (best if you toast cumin seeds then grind)
  • 0.3 cup crumbly salty cheese such as feta 
  • tablespoons olive oil extra virgin 
  • tablespoons juice of lime 
  • servings salt and pepper freshly ground to taste

Equipment

  • bowl
  • knife
  • grill
  • kugelhopf pan

Directions

  1. Grill the corn, bell pepper, and zucchini: Prepare your grill for high, direct heat. Oil the grill grates.
  2. Rub a little olive oil over the bell pepper.
  3. Place the red pepper and the corn (in their husks) directly on the grill grates. (See our method for grilling corn-on-the-cob.) Cover the grill.
  4. Turn corn occasionally, so that every part of the husk is blackened. Also turn the red bell pepper occasionally until the skin has blistered up all around it. This should take 15 to 20 minutes.
  5. When the corn and peppers are about 5 minutes away from being done, rub olive oil over the zucchini pieces and place the zucchini pieces directly on the grill grate, cut side down. Turn them over after a few minutes when they have some nice grill marks on them.
  6. Let them cook for just a minute or two on the other side.
  7. Place charred bell pepper in a bowl and cover with a plate so that it steams in its own heat. Once the bell pepper has cooled a bit, remove the charred peel.
  8. Cut open the pepper, remove the seeds and stem. Chop the bell pepper into small pieces.
  9. Let the corn cool down for a few minutes and pull back the husks.
  10. Take a small bowl and turn it upside down in a larger bowl. Stand the corn husks vertically, tip facing down, on top of the upside down small bowl. (You can also use the center of an upturned bundt pan.)
  11. Use a sharp knife to make long, downward strokes, removing the kernels from the cob, as you work your way around the cob.
  12. Chop zucchini: Slice the grilled zucchini again lengthwise and chop into small pieces.
  13. Place grilled or toasted corn kernels, chopped bell pepper, chopped zucchini, red onion, cilantro, and serrano (if using) into a large bowl.
  14. Add the cumin, olive oil, vinegar or lime juice, and crumbly cheese (if using).
  15. Mix gently. Salt and pepper to taste.
  16. Serve cold or at room temperature.

Nutrition Facts

Calories196kcal
Protein10.63%
Fat45.12%
Carbs44.25%

Properties

Glycemic Index
44.5
Glycemic Load
1.22
Inflammation Score
-9
Nutrition Score
14.863913038503%

Flavonoids

Apigenin
0.01mg
Luteolin
0.32mg
Isorhamnetin
1mg
Kaempferol
0.14mg
Myricetin
0.01mg
Quercetin
5.78mg

Nutrients percent of daily need

Calories:195.5kcal
9.78%
Fat:10.66g
16.4%
Saturated Fat:2.59g
16.17%
Carbohydrates:23.52g
7.84%
Net Carbohydrates:19.87g
7.22%
Sugar:9.55g
10.61%
Cholesterol:8.34mg
2.78%
Sodium:322.95mg
14.04%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:5.65g
11.3%
Vitamin C:70.1mg
84.97%
Vitamin A:1745.34IU
34.91%
Folate:76.86µg
19.21%
Vitamin B6:0.36mg
17.97%
Manganese:0.35mg
17.75%
Phosphorus:151.43mg
15.14%
Potassium:521.93mg
14.91%
Fiber:3.65g
14.62%
Vitamin K:15.25µg
14.53%
Vitamin B1:0.21mg
14.17%
Magnesium:53.88mg
13.47%
Vitamin B2:0.22mg
13%
Vitamin E:1.88mg
12.5%
Vitamin B3:2.4mg
12%
Vitamin B5:1mg
10.05%
Iron:1.36mg
7.58%
Calcium:70.2mg
7.02%
Zinc:1.02mg
6.79%
Copper:0.1mg
5.19%
Selenium:2.24µg
3.2%
Vitamin B12:0.16µg
2.64%