Salad

Roasted peppers, Chickpea and mango salad 

Roasted peppers, Chickpea and mango salad 

Peppers come in a vibrant array of colours and with the hydroponic (soil free) technique that is catching. Up in india, we get an array of coloured peppers apart from the usual red yellow and green .Rich in anti oxidants and anti inflammatory peppers beilong to the capsicain family which allows it be an excellent natural pain relief ingredient, thereby helping in healing inflammation too.Did you know chillies which also belong to this family ? The seeds of chillies is used in pharmacy industry to cure acidity, irony being that excessive chilly consumption sometimes leads to acidity. Moderation therefore is the key and nature itself provides healing foods which helps cure most ailments. 

Roasted Peppers Chickpeas and Mango Salad is a light, delicious Gluten Free and Vegan Summery salad that comes together in minutes and feeds a crowd! Pin

What are Anti-Inflammatory foods and why do we need them?

Our lifestyle of late has been rich in processed foods – white foods, breads, fried food, bakery products, dairy etc in excess which causes inflammation in the body. Some of the inflammatory conditions could be as severe as arthritis / rheuamatoid arthritis which requires long term pain medication . There is an exhaustive list that Healthline has published here, and glad to know easily available foods like Tomatoes and a crowd favourite Dark Chocolate also features.

But like again, with all foods moderation is the key and the best way to extract maximum anti inflammatory properties from these ingredients is to use them in their most natural form.

Let’s look at some easily available Anti Inflammatory ingredients and see how we can incorporate them in everyday cooking!

Bell Peppers come in different colours and shapes, Why not try this simple stir fry with chickpea flour and peppers – a Gluten Free and Vegan side dish!

Aloo Shimla Zunka
Aloo Shimla Zunka is a simple GF, Vegan and low Stir fry of Bell Peppers + potato with Gramflour. Served with flatbreads or rice. Special dish of Maharashtrian Cuisine
Check out this recipe
Aloo Shimla Zunka

For eg : Ginger – so Inji Thogayal (Thick South Indian Ginger Chutney) was traditionally made on days one had a leisurely oil massage, so ginger was used to soothe the nerves

Inji Thuvaiyal | Inji Thogayal
Inji Thogaiyal or Inji Thuvayal  is a South Indian Condiment made with Fresh Ginger, Coconut and basic kitchen spices. Served with Hot rice and Sesame oil
Check out this recipe
Inji Thogaiyal or Inji Thuvayal is a South Indian Condiment made with Fresh Ginger, Coconut and basic kitchen spices. Served with Hot rice and Sesame oil

Kollu / Kulti / Horse gram – again Rasam or chutney was made very regularly to regulate insulin production and inflammation. Again, Kulith Idli also is becoming a popular dish now.

Kollu Rasam Recipe | How to make Kollu Rasam | ಹುರಳಿ ಕಟ್ಟಿನ ಸಾರು | Horsegram spicy broth
Kollu Rasam is a flavourful spicy broth (rasam) made with soaked and cooked Horsegram and spices. Served as a soup or with steamed rice
Check out this recipe

Berries like Gooseberry – was made on dwadasi (the 12th day of the fortnight or the day after a fast on Ekadasi) in raita form , to cleanse the colon and prevent inflammation, every fortnight grandmom used to make this Nellikai Pachadi . Similar with Oma leaves raita / Doddapatre Tambuli

Tomato – the MOST loved veggie / or veggie-fruit (the debate goes on!) is easily available through the year is ANOTHER excellent anti-inflammatory, use it in a multitude of dishes, our fav being this SOuth Indian Tomato Thokku which goes with anything from Idli to dosa to bread to crudites to grissini , and more!

Tomato Thokku | Thakkali Thokku
Tomato Thokku is a spicy Pickle (condiment) made with ripe tomatoes and freshly made spicy powder. Served with Roti / Chapati / Steamed Rice / Idli / Dosa etc
Check out this recipe
Tomato Thokku

Broccoli is another under-rated veggies which most kids (and adults) dislike, but show them how delicious this Tandoori Malai Broccoli is and you can be sure they will go in for seconds!

Tandoori Malai Broccoli
Tandoori Malai Broccoli is a quick to make tasty snack that is also Gluten Free. Made in the Tandoor or Oven to serve at parties or potluck.
Check out this recipe
Tandoori Malai Broccoli is a quick to make tasty snack that is also Gluten Free. Made in the Tandoor or Oven to serve at parties or potluck.

Red cabbage is another anti-oxidant and anti inflammatory food, and we love this Red Cabbage Chutney. Do you?

Red Cabbage Chutney | Purple Cabbage Chutney | Cabbage Pachadi
A Plant based, Gluten Free Cabbage Pachadi or Chutney for Idli / Dosa / Rice / Paratha etc. Tasty , tangy chutney that can be used on sandwiches / tortillas too
Check out this recipe

Turmeric – a.k.a Yellow Gold. One of the seriously under-rated herb is now touted as a miracle herb in the West for its anti carcinogenic, anti inflammatory properties. Grandmom’s haldi doodh

Roasted Peppers Chickpeas and Mango Salad is a light, delicious Gluten Free and Vegan Summery salad that comes together in minutes and feeds a crowd!PinPin

Coming back to the salad, this is a quick salad which has mango additional as I had it on hand feel free to skip it but we loved the flavours 

The salad can be served raw but we like warm tossed salads which make for an excellent brunch by itself whether you are cooking for one or a crowd. 

6 reasons to make this delicious roasted pepper-chickpea-mango salad 

  1. 100% natural and gluten free + vegan 🌱 
  2. Made with zero oil 
  3. Totally customisable
  4. Summer friendly 
  5. Feeds a crowd ! 
  6. Make ahead

PIN FOR LATER

Roasted Peppers Chickpeas and Mango Salad is a light, delicious Gluten Free and Vegan Summery salad that comes together in minutes and feeds a crowd!Pin

Roasted Pepper Chickpea and Mango Salad

Prep time – 15 mins, Cook time – 2 mins, Serves – 2

  • 1 cup Cooked Chickpeas (homemade, not canned)
  • 1 cup Bell Peppers (cubed)
  • 1/2 cup Mango (sliced / cubed)
  • 1/2 cup English Cucumbers (cubed, with skin on)
  • 1/4 tsp Olive Oil
  • 1/2 cup Red Cabbage (shredded)
  • 1/2 tsp Salt
  • 1/2 tsp Whole Black Pepper (Crushed)
  • 1/2 tsp Red chilli flakes
  • 1/2 tsp Sumac
  • 1 tsp Ginger (grated)
  • 1 TBSP Lemon Juice
  • 1 tsp Black Poppy Seeds (opt.)
Roasted Peppers Chickpeas and Mango Salad is a light, delicious Gluten Free and Vegan Summery salad that comes together in minutes and feeds a crowd!PinPin

How to make Roasted Peppers, Chickpeas and Mango Salad

  1. In a pan, simply warm the chickpeas for 2-3 mins till warm. I use homemade chickpeas which I prep in bulk. It saves me time and💰 and prevents from buying canned food.  Click on the video below to know how to cook AND store chickpeas in bulk.
  2. if using Canned chickpeas, drain well and use.
  3. Take out the  warmed chickpeas. Now add 1/4 tsp of olive oil if needed (one can totally skip it), add the cubes peppers and let them toss in it for 3-4 mins till slightly shrivelled 
  4. In a large bowl, add the toasted chickpeas, tossed peppers, Cucumbers, lemon juice, shredded cabbage , grated ginger, lemon juice , sumac, salt, red chilly flakes and toss well
  5. Serve immediately topped with mango slices or serve chilled 
  6. Tastes yum either way 
  7. PS – if serving later, skip the salt & add it only before serving. 
Roasted Peppers Chickpeas and Mango Salad is a light, delicious Gluten Free and Vegan Summery salad that comes together in minutes and feeds a crowd!Pin

Roasted peppers, Chickpea and mango salad 

Kalyani
Roasted Peppers Chickpeas and Mango Salad is a light, delicious Gluten Free and Vegan Summery salad that comes together in minutes and feeds a crowd! 
5 from 6 votes
Prep Time 15 mins
Cook Time 5 mins
Total Time 20 mins
Course Salad, Side Dish
Cuisine American, International
Servings 3 servings

Equipment

  • Bowl

Ingredients
  

  • 1 cup Chickpeas home cooked / canned
  • 1 cup Bell Peppers cubed
  • 1/2 cup Cucumber cubed with skin on
  • 1/2 cup Mango sliced / cubed
  • 1/4 tsp Olive Oil
  • 1/2 cup Red cabbage shredded
  • 1/2 tsp salt
  • 1/2 tsp Whole Black Pepper Crushed
  • 1/2 tsp Red Chilli Flakes
  • 1/2 tsp Sumac
  • 1 tsp Ginger grated
  • 1 TBSP Lemon Juice

Instructions
 

  • In a pan, simply warm the chickpeas for 2-3 mins till warm. I use homemade chickpeas which I prep in bulk. It saves me time and💰 and prevents from buying canned food.  Click on the video above to know how to cook AND store chickpeas in bulk.
  • if using Canned chickpeas, drain well and use.
  • Take out the  warmed chickpeas. Now add 1/4 tsp of olive oil if needed (one can totally skip it), add the cubes peppers and let them toss in it for 3-4 mins till slightly shrivelled
  • In a large bowl, add the toasted chickpeas, tossed peppers, Cucumbers, lemon juice, shredded cabbage , grated ginger, lemon juice , sumac, salt, red chilly flakes and toss well
  • Serve immediately topped with mango slices or serve chilled
  • Tastes yum either way
  • PS – if serving later, skip the salt & add it only before serving.
Keyword Bell Pepper, Chickpea, Easy salad, Gluten Free, Salad, Sides, Summer Recipes, Summer Salad, Thanksgiving sides, Vegan, Warm Salad
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12 Comments

  1. Mayuri Patel

    5 stars
    What a colourful and inviting salad. I love the combination of mango and chickpeas. Love the idea of adding red cabbage too.

  2. 5 stars
    This is such fun, colourful and easy mango recipe. I amstill waiting for my mango season to start, but looking at your plate, I am praying the wait is short!

  3. 5 stars
    Colorful and delicious looking salad . Best part is all my fav ingredients have gone into this chickpeas salad 🙂

  4. Priya Iyer

    5 stars
    Such a colourful and pretty salad! Love the variety of fruits and veggies you have used here. The mango especially must have made it so very flavourful!

  5. Preethicuisine

    5 stars
    Lovely colourful salad loaded with nutrition. I liked adding red cabbage and black poppy seeds. I can’t get poppy seeds here. Will definitely try this delicious salad when I visit malaysia or India.

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