Simple, Satisfying Plant-Based Corn Salad
Lunch doesn’t need to be complicated. A few simple ingredients quickly come together: sweet corn, juicy tomato, and healthy avocado. This raw recipe is a great example of how you can make a satisfying, healthy salad in just 10 minutes. This is the perfect vegan lunch.
It Starts with High-Quality Ingredients
One of the first lessons I learned as a chef was the importance of using high-quality ingredients. A good example of this is Italian cuisine. Pasta, risotto, and roasted side dishes highlight the local, seasonal produce. When tomatoes are ripe, you fill them for a beautiful entree. When artichokes pop up, you stuff and bake them. Zucchini and basil in the garden? It’s time to make a simple side dish.
Choosing Raw Corn, Tomato, Avocado, and Basil for Salad
When making a recipe with only a few ingredients, it’s important to choose high-quality. This particular recipe is best in the summer, when tomatoes, corn, and basil are in season. Depending on what looks best at the market, you can mix it up a little.
If beautiful heirloom tomatoes are calling your name, grab some of those. If you feel inspired to try purple basil or Thai basil, go for it. Sweet corn is best used as soon as it’s picked, so look for the freshest ears. And, if your garden has other colorful veggies, this is a great recipe to use them. You can add diced zucchini, sliced cucumber, or minced spicy peppers.
Make a big batch of this healthy salad on the weekend. Use for vegan lunches throughout the week. Or double the recipe for a plant-based side dish you can take to parties. This salad is:
- Easy to make
Chef Katie’s Tips:
Frozen Corn: When corn isn’t in season, substitute with frozen corn. 1 ear gives you about 3/4 cup corn kernels. For this recipe, you’ll need about 3 cups corn kernels, thawed.
Is Corn Healthy? Absolutely! Despite some of the mixed messages we hear from those advocating low-carb or grain-free diets, whole corn on the cob is incredibly healthy. It is a complex carbohydrate, with healthy fiber and protein. Therefor, eating corn will help keep you satisfied for a longer period of time.
Is it Safe to Eat Raw Corn? Yes! Raw corn on the cob is fabulous! Unless you have an allergy, eating raw corn on the cob is safe. Add it to salads, tacos, rice pilaf — or just squeeze on some lime and dive in.
Oil-Free Mission: I’m on a mission to get rid of empty calories, like those found in refined olive oil or salad dressings. This recipe uses healthy, whole foods fat from creamy avocado. Avocado has fiber and other nutrients to help you feel fuller longer.
Watch to Learn More:
5-Minute Raw Corn Tomato Basil Salad
Easy | Servings: 4 | Ready In: 5 minutes | Yield: 5 1/2 cups
5-Minute Raw Corn Tomato Basil Salad
- 4 ears fresh corn on the cob
- 1 pint grape tomatoes halved
- 1 avocado diced
- 2 tablespoons fresh basil thinly sliced
- ½ teaspoon citric acid to preserve freshness
- 2 teaspoons Balsamic vinegar
- Salt and pepper to taste
- To make the 5-minute Raw Corn Tomato Basil Salad: Use a large knife to carefully cut the corn kernels off the cob. Place in a large bowl. Add the remaining ingredients. Stir well to combine. Taste to adjust seasoning. Enjoy!
|Amount Per Serving|
|% Daily Value *|
|Total Fat 6 g||10 %|
|Saturated Fat 1 g||5 %|
|Monounsaturated Fat 4 g|
|Polyunsaturated Fat 1 g|
|Trans Fat 0 g|
|Cholesterol 0 mg||0 %|
|Sodium 94 mg||4 %|
|Potassium 424 mg||12 %|
|Total Carbohydrate 24 g||8 %|
|Dietary Fiber 6 g||24 %|
|Sugars 5 g|
|Protein 5 g||9 %|
|Vitamin A||16 %|
|Vitamin C||41 %|
|* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.|
Shopping and Gear List
- Villa Manodori Balsamic Vinegar