Summery Basil, Corn and Tomato Salad
- Jul 10, 2024
- 3 min read
This summery basil corn tomato salad is light, bright, versatile and full of fiber! This dish makes the perfect unique, gluten-free side to bring to any cookout. Everyone at your next party will love it!
Summery basil, corn & tomato salad is a healthy side dish that pairs well with a variety of lean grilled proteins - shrimp, salmon, fish, steak, pork and chicken! Pairing this salad with a lean protein is a great example of building a well balanced meal…a side of high fiber vegetables and lean protein. This corn and tomato salad is more appetizing than green beans or a green salad!
Corn is not widely regarded as a health food but it is one of the better starchy vegetables. It has fewer calories and carbohydrates than some starches like brown rice or quinoa. A ½ cup serving is about 64 calories, 14 grams of carbs and 2 grams of fiber. Brown rice or quinoa is about twice the calories and carbs for the same amount of fiber. Corn is also vitamin rich as it contains vitamin B6, folate, niacin and potassium.
BYOV - Bringing your own vegetable side dish is a great way to make sure you've got a healthy item to eat at a party. This summery salad is low in calories and includes a little lean protein from the fat free feta cheese. Corn, tomatoes, onion and basil all include fiber which help keep blood sugar levels lower and fill you up with fewer calories!
You can use any type of feta cheese or grated pecorino. I use fat free feta cheese because it has the least amount of fat and highest amount of protein! You can use any low fat cheese in most recipes because it adds more protein without adding much fat.
Prep time is 30 minutes or less, depending on whether you boil your corn on the cob or use frozen corn.
Enjoy!
List of Ingredients
1 cup cooked corn - cut off the cob
1 cup Tomatoes
1/2 cup crumbled Fat Free Feta cheese
1/3 cup diced red onion
1 handful picked basil leaves
1 Tbsp olive oil - I used basil infused olive oil
Salt and pepper to taste
Step 1: Prep your corn
Prepare corn. I used frozen corn. Boil the corn and then strain it over the sink. Set aside for cooling. Let corn completely cool before mixing with the rest of the ingredients.
You can boil or grill your corn on the cob, let it cool and then cut the corn off the cob. You wiIl likely need 2-3 ears of corn to get one cup of corn needed for this recipe.
Step 2: Chop tomatoes, red onion
Dice red onion. Cut cherry tomatoes in halves. If you are using larger tomatoes cut them into large chunks.
Step 3: Pick and tear basil
Pick basil from stems so you just have a couple handfuls of leaves. Tear basil leaves Into large pieces. The big pieces make for big bites of delicious basil flavor.
Step 4: Mix it all up!
Combined all ingredients and serve. If preparing ahead of time, cover and store in fridge until ready to serve. This tastes better the next day!
Variations:
Dairy Free: leave out feta cheese, sub dairy free cheese
Add crunch: toasted sunflower seeds or pumpkin seeds would make a crunchy addition and add in unsaturated fat, more fiber!
Nutrition Facts:
Serving size: 6 servings per recipe
Calories: 57
Protein: 3.5 grams
Fat: 2.7 grams
Cholesterol: 1.7 mg
Sodium: 151.3 mg
Total Carbohydrates: 6.7 grams
Dietary Fiber: 0.8 grams
Sugar: 2.6 grams
Added Sugar: 0 grams
Potassium: 141.6 mg
Note: Nutrition facts will change as your alter the recipe to your liking!
Make this summery corn tomato salad!
Make this high fiber, low saturated fat side dish for any of your summer gatherings. Follow me on instagram for more healthy, high fiber recipe and snack ideas!
Leave a comment about how you like this summery basil corn tomato salad or what changes you made to the recipe!
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