Mediterranean Diet Corn and Tomato Salad

Bright, colorful, and bursting with Mediterranean flavors, this Mediterranean Diet Corn and Tomato Salad is a wholesome, refreshing dish perfect for any occasion. Packed with vibrant cherry tomatoes, crisp cucumber, sweet fresh corn, and briny kalamata olives, this no-cook recipe is finished with crumbled feta cheese and a zesty olive oil and lemon dressing. Ready in just 15 minutes, it’s a healthy, gluten-free, and nutrient-rich salad that highlights Mediterranean staples like extra virgin olive oil, fresh parsley, and dried oregano. Whether served as a nutritious side dish or a light main course, this salad is an ideal option for summer gatherings, meal prep, or any time you crave a vibrant, veggie-forward dish.

Nutriscore Rating: 77/100

Prep Time:15 mins

Cook Time:0 mins

Total Time:15 mins

Servings: 4

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

Directions

Step 1

Start by preparing the vegetables. Halve the cherry tomatoes and place them in a large salad bowl.

Step 2

Cut the cucumber lengthwise and then slice it into thin half-moons. Add them to the bowl with the tomatoes.

Step 3

Finely chop the red onion and add it to the salad bowl.

Step 4

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.

Step 5

Halve the kalamata olives and thinly slice the fresh parsley. Add both to the salad bowl.

Step 6

Crumble the feta cheese over the vegetables in the salad bowl.

Step 7

In a small mixing bowl, whisk together the extra virgin olive oil, lemon juice, dried oregano, salt, and black pepper to create the dressing.

Step 8

Pour the dressing over the salad and gently toss until all the ingredients are well coated and mixed.

Step 9

Taste and adjust the seasoning with more salt and pepper, if necessary.

Step 10

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

Serving size	(1088.7g)

Amount per serving	% Daily Value*
Calories	1040.3

Total Fat 64.9g	0%
Saturated Fat 16.8g	0%
Polyunsaturated Fat 0.5g
Cholesterol 66.8mg	0%
Sodium 2836.7mg	0%
Total Carbohydrate 107.4g	0%
Dietary Fiber 20.0g	0%
Total Sugars 37.5g
Protein 28.0g	0%

Vitamin D 12IU	0%
Calcium 536.6mg	0%
Iron 7.0mg	0%
Potassium 2197.6mg	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: 51.9%

Protein: 9.9%

Carbs: 38.2%