Summer Tomato and Corn Salad with Basil

By Abby Henry Singh November 9, 2017Recipes, Salads, Sides

Tomatoes and corn are staples of the summer season. This starter salad features both of them mixed with colorful peppers and onions. Sweet corn contains dietary fiber, and vitamins B and C. Both tomatoes and corn also contain an abundance of carotenoids that have been shown to lower the risk of mouth, pharynx, and lung cancers. Shower them with fresh herbs, for flavor and health benefits, as well.

Ingredients

1 large ear local yellow or yellow-and-white corn

3 ripe medium tomatoes

1/2 red bell pepper, finely chopped

1/3 cup thinly sliced green onions, green and white parts

1/3 cup finely chopped sweet onion

1 Tbsp. fresh lime juice

1/2 tsp. kosher salt

1/4 tsp. mustard powder

Freshly ground pepper

4-5 large basil leaves

1 Tbsp. chopped fresh mint, optional

Directions

Shuck corn and steam for 3 minutes. When corn is cool enough to handle, cut kernels off ear and place in mixing bowl.

Half tomatoes vertically and cut one half into 4 wedges for garnish. Remove seeds from remaining tomatoes. Chop tomatoes and add to corn. Add red pepper, green onions and sweet onion. In small bowl, whisk lime juice with salt, mustard powder and 4 or 5 grinds pepper until salt dissolves. Pour dressing over salad and toss gently with fork to combine. At this point, salad can sit up to 15 minutes.

Just before serving, stack basil leaves, then cut crosswise into thin strips, and add to salad. Add mint, if using. Toss to combine herbs with salad. Garnish with tomato wedges. Serve immediately.

Makes 4 servings. Serving size: 1 cup.

Per serving: 45 calories, <1 g fat (0 g sat fat), 10 g carbohydrates, 2 g protein, 2 g fiber 242 mg sodium.

 

Recipe from the American Institute for Cancer Research.

Abby Henry Singh

Author Abby Henry Singh

Manger Content, Outreach, and Outcomes Abby Henry Singh is a native of Sevierville, Tennessee, and a graduate of Belmont University with a bachelor’s degree in English and history. She has been a member of PearlPoint Cancer Support for over 5 years. Previously, Singh was the Program and Outreach Manger for the Lupus Foundation of America, Mid-South Chapter where she worked to raise disease awareness and support those diagnosed with the disease through educational programs. She is a member of Alpha Gamma Delta sorority and the Belmont English alumni book club.

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