Mediterranean Diet Fresh Corn Salad
Embrace the vibrant flavors of the Mediterranean with this Fresh Corn Salad, a nutrient-packed dish perfect for summer gatherings or light meals. This refreshing recipe combines sweet, tender fresh corn kernels with juicy cherry tomatoes, crisp cucumber, and tangy feta cheese, all enhanced by hearty chickpeas and briny black olives. A zesty lemon-olive oil dressing ties everything together, while fresh parsley and mint add a burst of aromatic freshness. Ready in just 25 minutes, this salad is not only quick and easy but also aligns with the wholesome principles of the Mediterranean diet. Serve it as a stand-alone dish or a colorful, healthy side that’s sure to impress.
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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
Directions
Step 1
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.
Step 2
While the corn cools, halve the cherry tomatoes, dice the cucumber, and finely chop the red onion. Rinse and drain the canned chickpeas thoroughly.
Step 3
In a large mixing bowl, combine the cooled corn, cherry tomatoes, cucumber, red onion, chickpeas, and black olives.
Step 4
Crumble the feta cheese over the mixed salad.
Step 5
In a small bowl, whisk together the extra virgin olive oil, lemon juice, salt, and black pepper.
Step 6
Pour the dressing over the salad and toss gently to combine.
Step 7
Chop the fresh parsley and mint finely, then sprinkle over the salad.
Step 8
Toss the salad again lightly to mix the herbs evenly.
Step 9
Refrigerate the salad for about 30 minutes to allow the flavors to meld, or serve immediately if preferred.
Nutrition Facts
| Serving size | (2267.6g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1953.0 |
| Total Fat 90.6g | 0% |
| Saturated Fat 25.3g | 0% |
| Polyunsaturated Fat 1.2g | |
| Cholesterol 100.1mg | 0% |
| Sodium 5536.6mg | 0% |
| Total Carbohydrate 258.8g | 0% |
| Dietary Fiber 46.4g | 0% |
| Total Sugars 78.9g | |
| Protein 66.8g | 0% |
| Vitamin D 18IU | 0% |
| Calcium 926.1mg | 0% |
| Iron 17.2mg | 0% |
| Potassium 4524.0mg | 0% |
Source of Calories