Mediterranean Diet Corn and Tomato Salad
Bursting with vibrant flavors and wholesome ingredients, this Mediterranean Diet Corn and Tomato Salad is a quick and refreshing dish that celebrates the best of summer produce. Sweet, juicy cherry tomatoes and crisp cucumber pair beautifully with tender corn kernels, briny kalamata olives, and creamy crumbled feta cheese. Fresh parsley adds a pop of herbaceous brightness, while a zesty lemon-oregano vinaigrette ties everything together with Mediterranean flair. Ready in just 15 minutes and packed with nutrients, this versatile salad is perfect as a light side dish, a healthy appetizer, or a satisfying lunch. Enjoy it fresh or let the flavors meld in the fridge for an even more delicious experience!
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Recipe Information
Ingredients
- 2 cups fresh corn kernels
- 1.5 cups cherry tomatoes
- 1 medium cucumber
- 0.5 small red onion
- 0.5 cup feta cheese
- 0.25 cup kalamata olives
- 0.25 cup fresh parsley
- 2 tablespoons extra virgin olive oil
- 2 tablespoons lemon juice
- 0.5 teaspoon dried oregano
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
Instructions
Start by preparing the vegetables. Halve the cherry tomatoes and place them in a large salad bowl.
Cut the cucumber lengthwise and then slice it into thin half-moons. Add them to the bowl with the tomatoes.
Finely chop the red onion and add it to the salad bowl.
Add the fresh corn kernels to the bowl. If using fresh corn, you can cook it gently in boiling water for 5 minutes, then cool it down with cold water before cutting the kernels off the cob.
Halve the kalamata olives and thinly slice the fresh parsley. Add both to the salad bowl.
Crumble the feta cheese over the vegetables in the salad bowl.
In a small mixing bowl, whisk together the extra virgin olive oil, lemon juice, dried oregano, salt, and black pepper to create the dressing.
Pour the dressing over the salad and gently toss until all the ingredients are well coated and mixed.
Taste and adjust the seasoning with more salt and pepper, if necessary.
Serve immediately for the freshest taste, or cover and refrigerate for up to 2 hours to allow the flavors to meld before serving.
Nutrition Facts
Calories |
1040 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 64.9 g | 83% | |
| Saturated Fat | 16.8 g | 84% | |
| Polyunsaturated Fat | 0.5 g | ||
| Cholesterol | 67 mg | 22% | |
| Sodium | 2837 mg | 123% | |
| Total Carbohydrate | 107.4 g | 39% | |
| Dietary Fiber | 20.0 g | 71% | |
| Total Sugars | 37.5 g | ||
| Protein | 28.0 g | 56% | |
| Vitamin D | 0.3 mcg | 2% | |
| Calcium | 537 mg | 41% | |
| Iron | 7.0 mg | 39% | |
| Potassium | 2198 mg | 47% | |
*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.
