Mediterranean Diet Fresh Corn Salad
Bright, vibrant, and incredibly flavorful, this Mediterranean Diet Fresh Corn Salad is a feast for the senses and a celebration of healthy eating. Featuring tender, sweet fresh corn kernels paired with juicy cherry tomatoes, crisp cucumber, and tangy feta cheese, this colorful dish is elevated with briny black olives, protein-packed chickpeas, and a refreshing combination of fresh parsley and mint. A zesty dressing of extra virgin olive oil and lemon juice ties it all together, delivering a light yet satisfying salad that's perfect for summer gatherings, meal prep, or as a wholesome side dish. Ready in just 20 minutes, this salad not only captures the essence of Mediterranean cuisine but is also packed with nutrients and flavor that will keep you coming back for more.
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Recipe Information
Ingredients
- 4 cups fresh corn kernels
- 2 cups cherry tomatoes
- 1 large cucumber
- 0.5 medium red onion
- 1 15 oz can canned chickpeas
- 0.75 cup feta cheese
- 0.5 cup black olives
- 3 tablespoons extra virgin olive oil
- 2 tablespoons lemon juice
- 0.25 cup fresh parsley
- 0.25 cup fresh mint
- 1 teaspoon salt
- 0.5 teaspoon black pepper
Instructions
Begin by boiling a large pot of water. Add the corn kernels and cook for about 3-5 minutes until tender. Drain and allow to cool.
While the corn cools, halve the cherry tomatoes, dice the cucumber, and finely chop the red onion. Rinse and drain the canned chickpeas thoroughly.
In a large mixing bowl, combine the cooled corn, cherry tomatoes, cucumber, red onion, chickpeas, and black olives.
Crumble the feta cheese over the mixed salad.
In a small bowl, whisk together the extra virgin olive oil, lemon juice, salt, and black pepper.
Pour the dressing over the salad and toss gently to combine.
Chop the fresh parsley and mint finely, then sprinkle over the salad.
Toss the salad again lightly to mix the herbs evenly.
Refrigerate the salad for about 30 minutes to allow the flavors to meld, or serve immediately if preferred.
Nutrition Facts
Calories |
1953 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 90.6 g | 116% | |
| Saturated Fat | 25.3 g | 127% | |
| Polyunsaturated Fat | 1.2 g | ||
| Cholesterol | 100 mg | 33% | |
| Sodium | 5537 mg | 241% | |
| Total Carbohydrate | 258.8 g | 94% | |
| Dietary Fiber | 46.4 g | 166% | |
| Total Sugars | 78.9 g | ||
| Protein | 66.8 g | 134% | |
| Vitamin D | 0.5 mcg | 2% | |
| Calcium | 926 mg | 71% | |
| Iron | 17.2 mg | 96% | |
| Potassium | 4524 mg | 96% | |
*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.
