Heart-Healthy Corn and Tomato Salad
Brighten up your plate with this **Heart-Healthy Corn and Tomato Salad**, a vibrant and nutrient-packed dish that's as wholesome as it is flavorful. Featuring sweet bursts of fresh corn alongside juicy cherry tomatoes, creamy avocado, and a zingy lime dressing, this salad is a refreshing celebration of nature's best ingredients. The addition of crunchy red onion, fragrant cilantro, and a hint of jalapeño spice brings bold textures and layers of flavor to every bite. Ready in just 15 minutes with no cooking required, it's the perfect quick side dish or light meal for summer gatherings, outdoor barbecues, or healthy weeknight dinners. With heart-smart ingredients like olive oil and avocado, this salad offers a delicious way to fill your plate with omega-3s and essential nutrients. Serve it chilled for a crisp, cooling treat, and let your taste buds savor the bright, tangy goodness!
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Recipe Information
Ingredients
- 2 cups fresh corn kernels
- 1.5 cups cherry tomatoes
- 0.5 pieces small red onion
- 0.25 cups fresh cilantro leaves
- 2 tablespoons extra-virgin olive oil
- 2 tablespoons lime juice
- 0.25 teaspoons black pepper
- 0.5 teaspoons salt
- 1 pieces avocado
- 1 pieces jalapeño pepper
Instructions
Start by preparing the vegetables. Rinse the corn under cold water if using fresh-off-the-cob kernels. If using canned or frozen corn, ensure it is drained and thawed.
Cut the cherry tomatoes in half and place them into a large mixing bowl.
Finely dice half of the red onion, ensuring even-sized pieces for balanced flavor in every bite.
Chop the cilantro finely and add to the bowl with the tomatoes and corn.
Slice the avocado in half, remove the pit and skin, and then dice the flesh into bite-sized pieces. Add it gently to the salad bowl to avoid mashing.
Take the jalapeño, slice it in half, and remove the seeds to reduce heat if desired. Finely dice and add to the bowl. Handle with care and wash your hands thoroughly after.
In a small separate bowl, whisk together the extra-virgin olive oil, lime juice, black pepper, and salt to create the dressing.
Pour the dressing over the salad ingredients and toss everything gently until well combined.
Taste and adjust seasoning with additional lime juice or salt if needed.
Refrigerate the salad for at least 15 minutes before serving to allow the flavors to meld together.
Serve chilled and enjoy this refreshing heart-healthy salad as a side dish or a light meal.
Nutrition Facts
Calories |
905 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 55.1 g | 71% | |
| Saturated Fat | 7.8 g | 39% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1281 mg | 56% | |
| Total Carbohydrate | 108.3 g | 39% | |
| Dietary Fiber | 25.6 g | 91% | |
| Total Sugars | 35.9 g | ||
| Protein | 19.4 g | 39% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 102 mg | 8% | |
| Iron | 4.7 mg | 26% | |
| Potassium | 2663 mg | 57% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
