Name: Sautéed Corn & Courgette Salad
Prep time: 10 min
Cook time: 15 min
Yield: 6
Cuisine: Low FODMAP
Ingredients: 2 teaspoons lemon juice; 2 oz crumbled feta; 3 tablespoons olive oil (45 ml) or butter (42 g); 1 tablespoon minced garlic, about 3 cloves worth (see note for low fodmap); 3 medium courgette (zucchini) cut into bite-sized pieces; 4 large ears of corn, corn removed from cob or 3 cups corn kernals; 1/4 teaspoon salt + more to taste; 1 bunch spring onions, chopped or about 3/4 cup; 3 cups rocket (arugula); 1/4 cup (34 g) pine nuts; Freshly grated black pepper to taste

Sautéed Corn & Courgette Salad

No reviews yet

Easy Sautéed Corn & Courgette Salad - a simple, filling and flavourful summer salad! Sweet, sautéed corn and zucchini (courgettes) lightly seasoned with salt and lemon, mixed in with peppery arugula, bright spring onions and sprinkled with creamy feta and pine nuts. Make this salad vegan friendly by either skipping the feta or using your favourite dairy free alternative instead. Make sure to read the recipe notes if you're looking for Low FODMAP options! | Gluten Free + Vegetarian

By: Sarah Nevins - A Saucy Kitchen (via Asaucykitchen)

Original Publish: Aug 11, 2020

Last Updated: Mar 1, 2026

Prep: 10 mins

Cook: 15 mins

Yields: 6

Instructions

Warm the olive oil or butter in a large skillet over a medium heat then add the garlic. Cook the garlic one minute stirring constantly.
Add the zucchini and corn to the skillet, sprinkle with the 1/4 teaspoon salt and cook stirring occasionally for 5 minutes.

Want to see how it turns out?

We've hidden the final 3 steps to support the original creator. Get the full, complete instructions directly from their site!

Continue Reading at Asaucykitchen →

Chef's Notes

Make it Low FODMAP: Instead of using fresh garlic use a garlic infused olive oil to sauté the veggies. Just make sure the olive oil is FODMAP friendly - there should be no garlic pieces floating around in the oil.You can also just skip the garlic/garlic flavour altogether.Make sure to use only the green parts of the spring onions.Make it Vegan:Skip the feta or use your dairy free feta alternative. Here's a link to my favourite vegan feta recipe from The First Mess: https://thefirstmess.com/2016/06/30/summer-picnic-salad-with-blueberries-vegan-feta-recipe/

Notes

Make it Low FODMAP: Instead of using fresh garlic use a garlic infused olive oil to sauté the veggies. Just make sure the olive oil is FODMAP friendly - there should be no garlic pieces floating around in the oil.You can also just skip the garlic/garlic flavour altogether.Make sure to use only the green parts of the spring onions.Make it Vegan:Skip the feta or use your dairy free feta alternative. Here's a link to my favourite vegan feta recipe from The First Mess: https://thefirstmess.com/2016/06/30/summer-picnic-salad-with-blueberries-vegan-feta-recipe/