3 min read

Grilled Corn, Zucchini, and Bell Pepper Salad with Herb Oil

Grilled corn zucchini pepper salad with herb oil
VeganGluten-FreeDairy-Free OptionSide Dish
Prep Time15 min
Cook Time15 min
Total Time30 min
Servings6

Char on grilled vegetables looks like a health tradeoff, browning versus nutrients, but the research on that tradeoff is less settled than it seems. This salad leans into the grill flavor anyway and finishes with a raw herb oil, so whatever the char does or doesn't do, the fresh basil and parsley are adding something the heat can't.

Ingredients

  • 3 ears corn, husked
  • 2 medium zucchini, sliced lengthwise into 1/2-inch planks
  • 2 bell peppers, quartered and seeded
  • 3 tablespoons olive oil, plus more for the grill
  • 1 teaspoon sea salt, divided
  • 1/2 cup fresh basil leaves
  • 1/4 cup fresh parsley leaves
  • 1 clove garlic
  • 1/3 cup extra virgin olive oil
  • 1 tablespoon lemon juice
  • 1/4 cup crumbled feta, optional

Instructions

  1. Heat a grill or grill pan to medium-high, about 450°F (230°C).
  2. Brush the corn, zucchini, and peppers with olive oil and season with half the salt.
  3. Grill the corn, turning occasionally, for 10 to 12 minutes, until charred in spots. Grill the zucchini and peppers 5 to 7 minutes per side, until marked and tender.
  4. While the vegetables grill, blend the basil, parsley, garlic, extra virgin olive oil, lemon juice, and remaining salt until mostly smooth.
  5. Cut the kernels from the corn cobs. Chop the grilled zucchini and peppers into bite-sized pieces.
  6. Toss everything together in a large bowl, drizzle with the herb oil, and top with feta if using.

Nutrition Facts (per serving)

Calories 190
Total fat 14g
Total carbohydrates 16g
Dietary fiber 3g
Protein 4g
Sodium 260mg

Why This Is Good for Your Gut

A 2022 review of thermal treatment and antioxidant capacity found no consistent correlation between heat-damage markers and antioxidant measures in grilled foods, meaning visible char isn't a reliable stand-in for a health benefit either way.[1] The herb oil is the more dependable source of polyphenols here, since basil and parsley go in raw and don't lose anything to the grill at all.

Best served the day it's made, though the herb oil keeps in the fridge for 3 days on its own and works on plenty of other grilled vegetables too. Drizzle any extra over the Fennel, Cucumber and Mint Salad or swap in the ACV Honey Mustard Salad Dressing instead.

This recipe is for informational purposes only and is not a substitute for professional dietary advice.

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