Light Romanian Corn & Bell Pepper Salad with Fresh Herbs
This vibrant Romanian salad combines the sweetness of corn with smoky roasted bell peppers for a perfectly light lunch. It's packed with lean protein, making it a satisfying meal that supports weight loss without sacrificing flavour.
- skinless, boneless chicken breast 300g
- large red bell peppers 2
- canned sweet corn, drained 400g
- small red onion 1
- bunch fresh dill, chopped 1/2
- bunch fresh parsley, chopped 1/2
- extra virgin olive oil 2 tbsp
- fresh lemon juice 3 tbsp
- sea salt 1/2 tsp
- Freshly ground black pepper, to taste
- 1
First, prepare the chicken and peppers. Preheat your grill or a griddle pan to medium-high. Season the chicken breast with a pinch of salt and pepper. Place the whole bell peppers directly on the grill or under a broiler.
- 2
Grill the chicken for about 6-8 minutes per side, or until cooked through with an internal temperature of 75°C (165°F). Set aside to rest.
- 3
Continue to cook the bell peppers, turning them occasionally, until the skin is blackened and blistered all over, which takes about 15-20 minutes. The flesh should be soft.
- 4
Once the peppers are charred, place them in a bowl and cover tightly with a plate or plastic wrap. Let them steam for 10 minutes. This is the secret to peeling them easily.
- 5
While the peppers steam, finely chop the red onion, dill, and parsley. Add them to a large salad bowl along with the drained sweet corn.
- 6
Peel the blackened skin from the steamed peppers; it should slide right off. Remove the stem and seeds, then chop the sweet, smoky flesh into bite-sized pieces. Add them to the bowl.
- 7
Slice or dice the rested chicken breast and add it to the salad.
- 8
In a small jar, combine the extra virgin olive oil, fresh lemon juice, sea salt, and a generous amount of black pepper. Shake well to create the dressing.
- 9
Pour the dressing over the salad and toss everything gently to combine. Let it sit for a few minutes for the flavours to meld together before serving.
This salad takes me straight back to my grandmother’s garden in the summer. In Romania, a simple salată de vară (summer salad) is a staple, made with whatever is bursting with flavour at that moment. The combination of sweet corn and ardei copți—smoky, sweet roasted peppers, is classic. The smell of peppers charring over an open flame is one of those core food memories for me. It meant something delicious and simple was on its way.
My mum made this every time we had a barbecue. While the mici were sizzling on the grill, she’d throw a few peppers on the side to char. It wasn’t a fancy side dish, just a natural part of the meal. I’ve adapted her simple recipe to be a complete, balanced lunch by adding lean grilled chicken. It turns a light side into a satisfying meal that keeps you full for hours. It’s fresh, it’s colourful, and it proves that healthy eating doesn’t mean boring food.
What I love most is how the textures and flavours play together. You get the sweet pop of the corn kernels, the soft, smoky flesh of the pepper, the sharp bite of red onion, and the incredible freshness from a huge handful of dill. Dill is non-negotiable in so many Romanian dishes, and here it lifts everything up. It’s a perfect example of how a few good ingredients, treated simply, can create something special.
How to Serve This Salad
This salad is a fantastic standalone lunch, as it has everything you need, protein, carbs, and healthy fats. It’s already balanced and filling. I often eat it just as it is, sometimes with a slice of dark rye or wholemeal bread to mop up the delicious lemony dressing at the bottom of the bowl. It also works beautifully as a side dish for a larger meal, perhaps alongside grilled fish or a simple baked potato.
Variations and Storage
There are a few ways you can adapt this salad. For a vegetarian version, the trick I always use is to swap the chicken for about 200g of crumbled Romanian brânză or a good quality feta cheese. It adds a salty, creamy element that’s just wonderful. For extra crunch, you could add a chopped cucumber or a handful of toasted sunflower seeds.
The salad keeps well in the fridge for up to two days in an airtight container. If you plan to make it ahead, it’s best to store the dressing separately and toss it through just before serving to keep the herbs and vegetables as fresh as possible. The flavours actually get even better on the second day as they have more time to mingle.
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