Tomato and Corn Salad

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
38%
Tomato and Corn Salad
45 min.
6
119kcal

Suggestions


If you’re looking for a vibrant, refreshing addition to your meal, this Tomato and Corn Salad is the perfect choice! Bursting with the rich flavors of summer, this salad combines ripe heirloom tomatoes, sweet corn, and peppery arugula, making it a delightful treat for both your taste buds and your health.

This dish is not only vegetarian but also vegan, gluten-free, and dairy-free, making it suitable for a wide range of dietary preferences. With just 119 calories per serving, it's light yet satisfying, making it an ideal side dish for picnics, barbecues, or even a cozy dinner at home.

The vibrant colors of the ingredients, from the luscious red tomatoes to the golden corn and fresh green basil, promise to brighten any table. Tossed together with a zesty dressing made from extra-virgin olive oil, balsamic vinegar, and Dijon mustard, each bite is a delightful burst of flavor. The addition of fresh basil adds an aromatic touch that takes this salad to the next level.

Ready in just 45 minutes, this salad is not only quick to prepare, but it also brings together the wholesome ingredients of a perfect summer day. Impress your guests or simply treat yourself to this healthy, delicious dish that celebrates the best of seasonal produce!

Ingredients

  • cups arugula 
  • teaspoons balsamic vinegar 
  • 0.1 teaspoon pepper black
  • 1.3 cups regular corn cooked (2 ears)
  • 0.5 teaspoon dijon mustard 
  • 0.3 cup basil fresh finely chopped
  • 2.5 pounds heirloom tomatoes cut into bite-size wedges
  • tablespoons olive oil extra virgin extra-virgin
  •  onion red thinly sliced
  • 0.3 teaspoon salt 

Equipment

  • bowl
  • whisk

Directions

  1. In a bowl, whisk together oil, vinegar, mustard, salt and pepper. Stir in basil.
  2. Add tomatoes, corn, arugula and onion; toss to coat.
  3. Self

Nutrition Facts

Calories119kcal
Protein10.28%
Fat38.87%
Carbs50.85%

Properties

Glycemic Index
56.08
Glycemic Load
5.86
Inflammation Score
-9
Nutrition Score
11.536521901255%

Flavonoids

Naringenin
1.29mg
Apigenin
0.01mg
Luteolin
0.01mg
Isorhamnetin
1.49mg
Kaempferol
4.94mg
Myricetin
0.25mg
Quercetin
5.87mg

Nutrients percent of daily need

Calories:118.79kcal
5.94%
Fat:5.65g
8.7%
Saturated Fat:0.78g
4.88%
Carbohydrates:16.64g
5.55%
Net Carbohydrates:13.03g
4.74%
Sugar:7.74g
8.6%
Cholesterol:0mg
0%
Sodium:116.11mg
5.05%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:3.36g
6.73%
Vitamin A:2028.76IU
40.58%
Vitamin C:31.2mg
37.81%
Vitamin K:36.7µg
34.95%
Manganese:0.36mg
17.82%
Potassium:599.89mg
17.14%
Fiber:3.61g
14.43%
Folate:52.86µg
13.22%
Vitamin E:1.79mg
11.95%
Vitamin B6:0.23mg
11.47%
Magnesium:38.35mg
9.59%
Vitamin B3:1.74mg
8.68%
Phosphorus:83.71mg
8.37%
Vitamin B1:0.12mg
7.68%
Copper:0.15mg
7.49%
Iron:0.97mg
5.38%
Vitamin B5:0.51mg
5.07%
Calcium:48.19mg
4.82%
Vitamin B2:0.07mg
4.22%
Zinc:0.63mg
4.18%
Source:Epicurious