Heart-Healthy Fresh Corn and Tomato Salad

Bright, colorful, and bursting with fresh flavors, this Heart-Healthy Fresh Corn and Tomato Salad is a summer staple that’s as nutritious as it is delicious. Featuring sweet kernels of freshly cooked corn, juicy cherry tomatoes, crisp cucumber, and aromatic basil ribbons, this salad delivers a satisfying crunch and vibrant taste in every bite. Tossed in a light yet flavorful vinaigrette made with olive oil, balsamic vinegar, and a splash of lemon juice, it’s the perfect side dish for barbecues, picnics, or any healthy meal. Ready in just 25 minutes, this easy-to-make salad is low in sodium, packed with fiber, and brimming with vitamins—perfect for anyone seeking a heart-healthy, wholesome recipe filled with fresh, seasonal ingredients.

Nutriscore Rating: 80/100

Prep Time:20 mins

Cook Time:5 mins

Total Time:25 mins

Servings: 4

Ingredients

• 3 fresh corn on the cob
• 2 cups cherry tomatoes
• 1 cucumber
• 0.5 red onion
• 0.5 cup fresh basil leaves
• 2 tablespoons olive oil
• 1 tablespoon balsamic vinegar
• 1 tablespoon fresh lemon juice
• 0.5 teaspoon black pepper
• 0.25 teaspoon salt

Directions

Step 1

Start by shucking the corn and removing all the silks. Rinse them under running water to ensure they are clean.

Step 2

Bring a large pot of water to a boil, then reduce to a simmer. Add the corn cobs and cook them for about 5 minutes until they are bright yellow and just tender.

Step 3

Remove the corn from the pot and let them cool. Once cool enough to handle, hold each cob vertically and carefully slice off the kernels using a sharp knife. Place the kernels into a large mixing bowl.

Step 4

Rinse the cherry tomatoes and slice them in half. Add them to the mixing bowl with the corn.

Step 5

Peel the cucumber and cut it into quarters lengthwise. Slice these quarters into bite-sized pieces and add them to the bowl.

Step 6

Finely chop the red onion and add it to the mix.

Step 7

Stack the basil leaves, roll them tightly, and slice thinly into ribbons (a technique known as chiffonade). Add the basil to the bowl.

Step 8

In a small bowl, whisk together the olive oil, balsamic vinegar, lemon juice, black pepper, and salt.

Step 9

Pour the dressing over the salad ingredients and gently toss everything together to ensure even coating and flavor distribution.

Step 10

Allow the salad to sit for at least 10 minutes before serving, giving the flavors a chance to meld together.

Step 11

Taste and adjust the seasoning if needed, then serve and enjoy your heart-healthy fresh corn and tomato salad!

Nutrition Facts

Serving size	(867.6g)

Amount per serving	% Daily Value*
Calories	614.9

Total Fat 32.3g	0%
Saturated Fat 5.1g	0%
Polyunsaturated Fat 2.7g
Cholesterol 0mg	0%
Sodium 664.2mg	0%
Total Carbohydrate 80.6g	0%
Dietary Fiber 12.4g	0%
Total Sugars 35.7g
Protein 13.8g	0%

Vitamin D 0IU	0%
Calcium 110.5mg	0%
Iron 4.1mg	0%
Potassium 1870.7mg	0%

*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.

Source of Calories

Fat: 43.5%

Protein: 8.3%

Carbs: 48.2%