Heart-Healthy Sweet Corn Salad
Bright, refreshing, and packed with nutrient-rich ingredients, this Heart-Healthy Sweet Corn Salad is the perfect recipe for a wholesome meal or side dish. Featuring crisp, juicy kernels of fresh sweet corn paired with vibrant cherry tomatoes, cool cucumber, creamy avocado, and zesty red onion, this salad bursts with natural flavors and textures. A tangy homemade dressing—made with extra virgin olive oil, lime juice, honey (or maple syrup for a vegan twist), and a hint of garlic and cumin—tie the ingredients together beautifully. Ready in just 15 minutes and requiring zero cooking, this heart-healthy dish is ideal for busy weeknights or summer gatherings. Serve it fresh or chilled and enjoy a colorful, nutrient-dense salad that's great for your taste buds and your well-being.
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Recipe Information
Ingredients
- 3 cups fresh sweet corn (kernels)
- 1 cup cherry tomatoes
- 1 medium cucumber
- 0.5 medium red onion
- 1 large avocado
- 0.25 cup fresh cilantro (chopped)
- 2 tablespoons extra virgin olive oil
- 2 tablespoons lime juice
- 1 teaspoon honey (or maple syrup for vegan option)
- 1 clove garlic (minced)
- 0.5 teaspoon ground cumin
- 0.25 teaspoon sea salt
- 0.25 teaspoon black pepper
Instructions
Shuck and remove the kernels from fresh sweet corn cobs to yield about 3 cups of kernels. If fresh corn is unavailable, use thawed frozen corn or canned no-salt-added corn (drained).
Slice the cherry tomatoes in half and dice the cucumber into small cubes. Finely dice half of a medium red onion and chop the avocado into 1/2-inch pieces.
In a large mixing bowl, combine the corn kernels, cherry tomatoes, cucumber, red onion, and avocado cubes. Add the chopped cilantro.
In a small bowl, whisk together the olive oil, lime juice, honey (or maple syrup for a vegan salad), minced garlic, ground cumin, sea salt, and black pepper until well emulsified.
Pour the dressing over the salad ingredients and gently toss to combine, taking care not to mash the avocado.
Taste the salad and adjust seasoning with additional salt, pepper, or lime juice as needed.
Serve immediately or chill for 15–30 minutes to allow the flavors to meld. This salad is best enjoyed fresh but can be stored in the refrigerator for up to 24 hours.
Nutrition Facts
Calories |
1212 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 66.0 g | 85% | |
| Saturated Fat | 9.6 g | 48% | |
| Polyunsaturated Fat | 3.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 718 mg | 31% | |
| Total Carbohydrate | 163.7 g | 60% | |
| Dietary Fiber | 34.7 g | 124% | |
| Total Sugars | 55.8 g | ||
| Protein | 28.0 g | 56% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 151 mg | 12% | |
| Iron | 7.1 mg | 39% | |
| Potassium | 3568 mg | 76% | |
*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.
