Mediterranean Diet Chickpea and Corn Veggie Bowl Recipe By Registered Dietitian Nutritionist Maya Oueichek, MBA, RDN
Summer is almost here, and with it comes the joy of outdoor cooking! From sharing cherished grilling recipes at family barbeques to roasting delectable desserts over a campfire. Among the staple ingredients of this season, corn on the cob stands out, signaling the arrival of spring the moment it graces the grocery store shelves. Grilling corn enhances its natural sweetness while imparting a smoky depth of flavor that tantalizes the taste buds. However, beyond its irresistible taste, grilled corn also serves as the ideal ingredient for crafting light and satisfying summer meals.
Why You Should Try This Mediterranean Diet Chickpea and Corn Veggie Bowl Recipe?
Refreshing:Â Discover a vibrant array of veggies paired with a tangy lime dressing, this bowl is a cool and refreshing option for hot weather days.
Plant-Protein: Chickpeas are a fantastic source of plant-based protein, keeping you feeling fuller for longer. Chickpeas are versatile, accessible, and a great plant protein source.
Fiber Rich:Â Â This bowl is packed with fiber from the chickpeas, veggies, and corn, aiding digestion and promoting gut health. Prioritizing adequate fiber in your diet promotes digestive wellness and empowers you on your path to vibrant health and well-being.
Ingredients For One Serving:
1/2 cup grilled corn kernels (fresh or frozen)
1 cup cooked chickpeas, rinsed and drained (low-sodium or no-salt-added canned chickpeas preferred)
1/4 cup chopped fresh parsley
1 tablespoon olive oil
Juice of 1 lime
Salt and black pepper to taste
1 cup mixed greens
1/2 heirloom tomato, thinly sliced
1/4 cup red onion, diced
1/2 avocado, sliced
(Optional) 1 mini jalapeño, seeded and thinly sliced
Total Nutrition:
Calories: 570 kcal per serving
Protein: 26g
Fat: 23g
Carbohydrates: 75g
Fiber: 20g
*Disclaimer: This analysis provides a rough estimate and may vary slightly based on factors such as specific brands of ingredients and preparation methods.
Directions:
Grill the corn:Â Â If using fresh corn, preheat your grill to medium-high heat. Husk the corn and grill for 5-7 minutes per side, turning occasionally, until lightly charred and tender. Alternatively, use thawed frozen grilled corn for a quicker option.
Prepare the chickpeas:Â If using canned chickpeas, rinse and drain them thoroughly.
Make the dressing:Â In a small bowl, whisk together the olive oil, lime juice, parsley, salt, and pepper.
Assemble the bowl:Â Combine the chickpeas, grilled corn, and dressing in a bowl. Toss to coat.
Plate it up: Plate the chickpea mix with your favorite seasonal veggies. and serve! For this recipe, I used heirloom tomato, red onions, micro greens mix, jalapeño, and avocadoes Mayazbites Tip: Feel free to customize this recipe! Add any vegetable you like or your favorite choice of beans to boost your protein content.
Some Nutrition Benefits of Corn:
Seasonal fresh corn can be a part of a balanced Mediterranean Diet lifestyle! here are some of my favorite facts about Corn
Rich in Fiber: Corn contains dietary fiber, which aids in digestion, prevents constipation, and promotes a healthy digestive system.
Source of Vitamins and Minerals: Corn is rich in vitamins and minerals such as vitamin C, vitamin B6, niacin, folate, and potassium, which are essential for overall health and well-being.
Antioxidant Properties: Corn contains various antioxidants, including lutein and zeaxanthin, which are beneficial for eye health and may help reduce the risk of age-related macular degeneration.
Energy Source: Corn is a good source of carbohydrates, providing a steady source of energy for the body.
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