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.
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!
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
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.
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!
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!
Red cabbage is another anti-oxidant and anti inflammatory food, and we love this Red Cabbage Chutney. Do you?
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
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
- 100% natural and gluten free + vegan ????
- Made with zero oil
- Totally customisable
- Summer friendly
- Feeds a crowd !
- Make ahead
PIN FOR LATER
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.)
How to make Roasted Peppers, Chickpeas and Mango Salad
- 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.
- 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.
Roasted peppers, Chickpea and mango salad
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.
What a colourful and inviting salad. I love the combination of mango and chickpeas. Love the idea of adding red cabbage too.
Thanks Mayuri. the mango adds a lot of freshness to this salad
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!
awww thanks Seema – I wish I could send you some mangoes now 🙂
Colorful and delicious looking salad . Best part is all my fav ingredients have gone into this chickpeas salad 🙂
yay that’s cool !
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!
yes the mango heroes this salad every time 🙂
Such a delicious and colorful salad. Loved the addition of capsicum n veggies to chick peas. Our kind of salad.
thanks archana !
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.
thanks Preethi. U can easily sub the poppy with chia / roasted flaxseed too for the texture !
Salad with chickpea mango and red cabbage sounds super tempting and nutritious. Sweetness of mango definitely makes it more delicious.
thanks sujata!