Mediterranean Diet Fresh Corn and Tomato Salad
Bright, refreshing, and bursting with flavor, this Mediterranean Diet Fresh Corn and Tomato Salad is the perfect summer side dish or light main course. Made with sweet, tender kernels of freshly boiled corn, juicy cherry tomatoes, cool cucumber, and tangy crumbles of feta cheese, this salad combines wholesome ingredients with a vibrant touch of fresh herbs like basil and parsley. The zesty lemon and olive oil dressing ties everything together, highlighting the natural sweetness of the corn and the garden-fresh crunch of the vegetables. Ready in just 25 minutes, this nutrient-packed recipe is ideal for healthy eating enthusiasts and fans of Mediterranean flavors. Serve it as a chilled side for your next barbecue, or pair it with grilled protein for a complete, balanced meal.
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Recipe Information
Ingredients
- 3 ears fresh sweet corn
- 2 cups cherry tomatoes
- 1 medium cucumber
- 0.5 medium red onion
- 0.5 cup feta cheese
- 0.25 cup extra-virgin olive oil
- 2 tablespoons lemon juice
- 0.25 cup fresh basil leaves
- 0.25 cup fresh parsley
- 1 teaspoon salt
- 0.5 teaspoon black pepper
Instructions
Start by husking the corn and removing all silk. Bring a large pot of water to a boil and add the corn. Cook for 3-4 minutes until tender. Drain and let it cool until you can handle it.
While the corn is cooling, halve the cherry tomatoes and place them in a large salad bowl.
Peel the cucumber, cut it lengthwise in half, scoop out the seeds using a spoon, and dice it into bite-sized pieces. Add to the bowl with tomatoes.
Finely dice the red onion and add to the salad bowl.
Once the corn is cool enough, carefully cut the kernels off the cob and add them to the bowl with other vegetables.
Crumble feta cheese over the salad.
In a small bowl, whisk together the olive oil, lemon juice, salt, and black pepper to prepare the dressing.
Roughly chop the basil and parsley and add them to the salad.
Drizzle the dressing over the salad and toss gently to combine all ingredients well.
Serve the salad immediately, or chill it in the refrigerator for a more refreshing taste.
Nutrition Facts
Calories |
1082 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 80.1 g | 103% | |
| Saturated Fat | 19.0 g | 95% | |
| Polyunsaturated Fat | 0.5 g | ||
| Cholesterol | 67 mg | 22% | |
| Sodium | 3296 mg | 143% | |
| Total Carbohydrate | 83.0 g | 30% | |
| Dietary Fiber | 13.9 g | 50% | |
| Total Sugars | 34.0 g | ||
| Protein | 24.8 g | 50% | |
| Vitamin D | 0.3 mcg | 2% | |
| Calcium | 493 mg | 38% | |
| Iron | 4.9 mg | 27% | |
| Potassium | 2056 mg | 44% | |
*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.
