Heart-Healthy Fresh Corn and Tomato Salad
Brighten your table with this vibrant and nutritious Heart-Healthy Fresh Corn and Tomato Salad, a perfect blend of summer's freshest produce. Sweet, tender kernels of lightly boiled corn pair beautifully with juicy cherry tomatoes, crisp cucumber, and a hint of sharpness from red onion, while ribbons of fragrant basil add a fresh, herbal note. A light and zesty dressing made with olive oil, balsamic vinegar, and fresh lemon juice ties everything together in a symphony of flavor. Ready in just 25 minutes, this quick and wholesome salad is low in sodium, rich in fiber, and packed with vitamins, making it an ideal side dish or light meal for health-conscious eaters. Serve it at your next BBQ, picnic, or weeknight dinner for a refreshing and heart-healthy twist on a classic summer favorite.
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Recipe Information
Ingredients
- 3 fresh corn on the cob
- 2 cups cherry tomatoes
- 1 cucumber
- 0.5 red onion
- 0.5 cup fresh basil leaves
- 2 tablespoons olive oil
- 1 tablespoon balsamic vinegar
- 1 tablespoon fresh lemon juice
- 0.5 teaspoon black pepper
- 0.25 teaspoon salt
Instructions
Start by shucking the corn and removing all the silks. Rinse them under running water to ensure they are clean.
Bring a large pot of water to a boil, then reduce to a simmer. Add the corn cobs and cook them for about 5 minutes until they are bright yellow and just tender.
Remove the corn from the pot and let them cool. Once cool enough to handle, hold each cob vertically and carefully slice off the kernels using a sharp knife. Place the kernels into a large mixing bowl.
Rinse the cherry tomatoes and slice them in half. Add them to the mixing bowl with the corn.
Peel the cucumber and cut it into quarters lengthwise. Slice these quarters into bite-sized pieces and add them to the bowl.
Finely chop the red onion and add it to the mix.
Stack the basil leaves, roll them tightly, and slice thinly into ribbons (a technique known as chiffonade). Add the basil to the bowl.
In a small bowl, whisk together the olive oil, balsamic vinegar, lemon juice, black pepper, and salt.
Pour the dressing over the salad ingredients and gently toss everything together to ensure even coating and flavor distribution.
Allow the salad to sit for at least 10 minutes before serving, giving the flavors a chance to meld together.
Taste and adjust the seasoning if needed, then serve and enjoy your heart-healthy fresh corn and tomato salad!
Nutrition Facts
Calories |
615 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 32.3 g | 41% | |
| Saturated Fat | 5.1 g | 26% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 664 mg | 29% | |
| Total Carbohydrate | 80.6 g | 29% | |
| Dietary Fiber | 12.4 g | 44% | |
| Total Sugars | 35.7 g | ||
| Protein | 13.8 g | 28% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 110 mg | 8% | |
| Iron | 4.1 mg | 23% | |
| Potassium | 1871 mg | 40% | |
*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.
