Mediterranean Diet Fresh Corn and Tomato Salad

Bursting with vibrant flavors and wholesome ingredients, this Mediterranean Diet Fresh Corn and Tomato Salad is the perfect summer side dish or light main course. Sweet corn kernels, freshly cut from the cob, are paired with juicy cherry tomatoes, crisp cucumber, and a hint of sharp red onion for a refreshing medley of textures. Crumbled feta cheese adds a savory touch, while a zesty dressing made with extra-virgin olive oil, fresh lemon juice, and fragrant herbs like basil and parsley ties everything together beautifully. Ready in just 25 minutes, this colorful salad is as nutritious as it is delicious, making it a delightful addition to any Mediterranean-inspired meal. Whether served chilled or at room temperature, this easy-to-make recipe is sure to become a household favorite. Perfect for barbecues, picnics, or as a light weekday lunch!

Nutriscore Rating: 68/100

Prep Time:15 mins

Cook Time:10 mins

Total Time:25 mins

Servings: 4

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

Directions

Step 1

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.

Step 2

While the corn is cooling, halve the cherry tomatoes and place them in a large salad bowl.

Step 3

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.

Step 4

Finely dice the red onion and add to the salad bowl.

Step 5

Once the corn is cool enough, carefully cut the kernels off the cob and add them to the bowl with other vegetables.

Step 6

Crumble feta cheese over the salad.

Step 7

In a small bowl, whisk together the olive oil, lemon juice, salt, and black pepper to prepare the dressing.

Step 8

Roughly chop the basil and parsley and add them to the salad.

Step 9

Drizzle the dressing over the salad and toss gently to combine all ingredients well.

Step 10

Serve the salad immediately, or chill it in the refrigerator for a more refreshing taste.

Nutrition Facts

Serving size	(1023.7g)

Amount per serving	% Daily Value*
Calories	1081.5

Total Fat 80.1g	0%
Saturated Fat 19.0g	0%
Polyunsaturated Fat 0.5g
Cholesterol 66.8mg	0%
Sodium 3295.6mg	0%
Total Carbohydrate 83.0g	0%
Dietary Fiber 13.9g	0%
Total Sugars 34.0g
Protein 24.8g	0%

Vitamin D 12IU	0%
Calcium 493.0mg	0%
Iron 4.9mg	0%
Potassium 2056.4mg	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: 62.6%

Protein: 8.6%

Carbs: 28.8%