Low Sodium Fresh Corn Salad
Bursting with vibrant flavors and wholesome ingredients, this Low Sodium Fresh Corn Salad is the ultimate summer side dish that's both heart-healthy and irresistibly delicious. Made with sweet, blanched corn kernels, juicy cherry tomatoes, crisp English cucumber, and crunchy red bell peppers, this salad is a feast for the senses. Fresh cilantro and creamy avocado add a refreshing twist, while a tangy lime juice and olive oil dressing ties everything together beautifully—with just a touch of garlic powder and black pepper for a subtle kick. Ready in only 25 minutes, this nutritious recipe is perfect for anyone looking to reduce their sodium intake without sacrificing flavor. Serve it chilled to let the flavors meld, and enjoy a low-sodium salad that's perfect for picnics, potlucks, or weekday lunches!
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Recipe Information
Ingredients
- 4 cups Fresh corn kernels
- 2 cups Cherry tomatoes
- 1 large English cucumber
- 1 medium Red bell pepper
- 0.5 medium Red onion
- 0.5 cup Fresh cilantro leaves
- 1 large Avocado
- 3 tablespoons Lime juice
- 2 tablespoons Olive oil
- 0.5 teaspoon Ground black pepper
- 0.25 teaspoon Garlic powder (optional)
Instructions
Begin by preparing the corn. If using fresh corn, carefully cut the kernels off the cob. You will need approximately 4 ears of corn to get 4 cups of kernels.
In a large pot of boiling water, blanch the corn kernels for 3-4 minutes. Then drain and run under cold water to stop the cooking process. Set aside to cool completely.
Halve the cherry tomatoes and add them to a large mixing bowl.
Cut the English cucumber in half lengthwise, remove the seeds, and then dice into small pieces. Add to the bowl with the tomatoes.
Dice the red bell pepper into small pieces and add to the bowl.
Finely chop half of the red onion and add to the bowl.
Roughly chop the fresh cilantro leaves and add them to the bowl.
Dice the avocado and carefully fold it into the salad mixture to avoid mashing it.
In a small bowl, whisk together the lime juice, olive oil, ground black pepper, and garlic powder (if using).
Pour the dressing over the salad and gently toss to combine all ingredients well.
Taste and adjust seasoning if needed, keeping in mind that this is a low-sodium salad.
Serve immediately or refrigerate for about 30 minutes to allow the flavors to meld. Enjoy your healthy and delicious low sodium fresh corn salad!
Nutrition Facts
Calories |
1463 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 69.4 g | 89% | |
| Saturated Fat | 10.4 g | 52% | |
| Polyunsaturated Fat | 6.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 194 mg | 8% | |
| Total Carbohydrate | 215.2 g | 78% | |
| Dietary Fiber | 46.2 g | 165% | |
| Total Sugars | 72.7 g | ||
| Protein | 38.2 g | 76% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 220 mg | 17% | |
| Iron | 9.5 mg | 53% | |
| Potassium | 5020 mg | 107% | |
*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.
