Heart-Healthy Sweet Corn Salad

Bursting with vibrant flavors and nourishing ingredients, this Heart-Healthy Sweet Corn Salad is a quick and easy recipe perfect for summer gatherings or a light, satisfying meal. Made with fresh sweet corn, juicy cherry tomatoes, crisp cucumbers, creamy avocado, and a zesty lime-cumin dressing, this salad strikes a perfect balance of refreshing, tangy, and slightly sweet. Packed with wholesome produce, heart-healthy fats from extra virgin olive oil, and a touch of natural sweetness from honey or maple syrup, it’s a guilt-free dish that’s as good for your taste buds as it is for your heart. Ready in just 15 minutes and free of heavy cooking, this no-cook salad makes an ideal side dish or a standout centerpiece on its own. Serve it fresh for optimal flavor and enjoy the burst of summer in every bite!

Nutriscore Rating: 83/100

Prep Time:15 mins

Cook Time:0 mins

Total Time:15 mins

Servings: 4

Ingredients

• 3 cups fresh sweet corn (kernels)
• 1 cup cherry tomatoes
• 1 medium cucumber
• 0.5 medium red onion
• 1 large avocado
• 0.25 cup fresh cilantro (chopped)
• 2 tablespoons extra virgin olive oil
• 2 tablespoons lime juice
• 1 teaspoon honey (or maple syrup for vegan option)
• 1 clove garlic (minced)
• 0.5 teaspoon ground cumin
• 0.25 teaspoon sea salt
• 0.25 teaspoon black pepper

Directions

Step 1

Shuck and remove the kernels from fresh sweet corn cobs to yield about 3 cups of kernels. If fresh corn is unavailable, use thawed frozen corn or canned no-salt-added corn (drained).

Step 2

Slice the cherry tomatoes in half and dice the cucumber into small cubes. Finely dice half of a medium red onion and chop the avocado into 1/2-inch pieces.

Step 3

In a large mixing bowl, combine the corn kernels, cherry tomatoes, cucumber, red onion, and avocado cubes. Add the chopped cilantro.

Step 4

In a small bowl, whisk together the olive oil, lime juice, honey (or maple syrup for a vegan salad), minced garlic, ground cumin, sea salt, and black pepper until well emulsified.

Step 5

Pour the dressing over the salad ingredients and gently toss to combine, taking care not to mash the avocado.

Step 6

Taste the salad and adjust seasoning with additional salt, pepper, or lime juice as needed.

Step 7

Serve immediately or chill for 15–30 minutes to allow the flavors to meld. This salad is best enjoyed fresh but can be stored in the refrigerator for up to 24 hours.

Nutrition Facts

Serving size	(1381.5g)

Amount per serving	% Daily Value*
Calories	1212.0

Total Fat 66.0g	0%
Saturated Fat 9.6g	0%
Polyunsaturated Fat 3.7g
Cholesterol 0mg	0%
Sodium 717.5mg	0%
Total Carbohydrate 163.7g	0%
Dietary Fiber 34.7g	0%
Total Sugars 55.8g
Protein 28.0g	0%

Vitamin D 0IU	0%
Calcium 151.3mg	0%
Iron 7.1mg	0%
Potassium 3568.3mg	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: 43.7%

Protein: 8.2%

Carbs: 48.1%