High-Protein Corn Salad with Tomatoes & Feta is a healthy and delicious dish. It contains sweet corn, cherry tomatoes, red onion, basil, mint, olive oil, red-wine vinegar, & feta cheese. It has feta cheese, which is not suitable for individuals with dairy allergies, so don’t prepare this dish without using a dairy-free feta alternative if required. This recipe is versatile, as you can include your preferred variety of vegetables or add grilled chicken or chickpeas for extra protein. This dish is prepared in 25 minutes; good for preparing for quick lunches or side dishes, and it doesn’t require much cleaning. Serve this dish with grilled chicken breast, lemon herb salmon, garlic shrimp, or whole-grain pita. It is good to have this dish fresh for the best taste, though you can also store it, so it is also good for meal prep purposes.
STATS:
- Calories: 210 kcal
- Duration for Prep: Fifteen minutes
- Cuisine: Mediterranean
- Portion Size: 1 cup
- Total Time: 25 minutes
- Course: Salad, Side Dish
- Diet: High-Protein
- Duration for Cooking Time: Ten minutes
- Servings: 6
EQUIPMENT:
- Grill
- Big mixing vessel
- Whisk
- Knife
- Small mixing vessel
- Cutting board
- Tongs
- Serving bowl
INGREDIENTS:
- ¼ tsp. salt
- One tbsp. red-wine vinegar
- ¼ tsp. black pepper
- 5 medium ears of corn
- 10 ounces cherry tomatoes
- ¼ cup red onion
- ¼ cup basil
- Two tbsp. olive oil
- 2 tbsp. mint
- ¾ cup feta cheese crumbs
- Extra basil and mint
INGREDIENT NOTES:
OLIVE OIL:
- Utilize olive oil for this dish because it offers the fresh flavor & healthy fats. We would also use avocado oil instead to make this dish.
RED-WINE VINEGAR:
- Add red-wine vinegar to make this dish because it adds a bright taste & balances the sweet taste of the corn & tomatoes. We would also use fresh lemon juice instead.
CORN:
- Use fresh sweet corn to offer the best flavor & texture. Grill the corn, then cut the kernels to add a delicious smoky taste.
CHERRY TOMATOES:
- Add ripe cherry or grape tomatoes to prepare this dish because they provide a sweet taste and juicy texture and also hold their texture.
RED ONION:
- Red onion will add a light bite to this dish. Immerse the onion in chill water for ten minutes to decrease the sharp taste.
FRESH BASIL AND MINT:
- Add fresh basil & mint to prepare the dish because they are necessary for flavor. Avoid using dried herbs in this salad.
FETA CHEESE:
- Add feta cheese crumbs to prepare the dish because it adds creamy texture, tangy taste, & protein; utilize reduced-fat feta if preferred.
INSTRUCTIONS:
- First, warm grill on moderate to high flame.
- Cook or grill the corn for 8 to 10 minutes till they get soft.
- Leave the corn to cool lightly, & then cut it from the cobs.
- Include the black pepper, red wine vinegar, salt, & olive oil in vessel and whisk.
- Include the mint, red onion, basil, & tomatoes in the big vessel and add the dressing to the salad and toss them softly till they get coated equally.
- Add the feta cheese crumbs and sprinkle the basil and mint.
- Chill the salad for twenty to thirty minutes to make it more flavorful, then serve.
SERVING SUGGESTIONS:
MAIN PROTEIN:
- Grilled Chicken Breast
- Lemon Herb Salmon
- Garlic Shrimp
- Grilled Turkey Cutlets
- Baked Cod
WHOLE GRAINS:
- Quinoa
- Brown Rice
- Farro
- Bulgur
- Couscous
BREAD:
- Whole Wheat Pita
- Sourdough Bread
- Rustic Baguette
- Focaccia
- Garlic Bread
ROASTED VEGETABLES:
- Roasted Asparagus
- Grilled Zucchini
- Roasted Broccoli
- Honey-Glazed Carrots
- Roasted Bell Peppers
SOUPS:
- Tomato Basil Soup
- Lentil Soup
- Minestrone Soup
- Vegetable Soup
- Lemon Chicken Soup
DESSERTS:
- Mixed Berries
- Honey Greek Yogurt
- Fruit Salad
- Lemon Sorbet
- Grilled Peaches
TIPS:
- Grill the corn to offer the additional smoky taste.
- Put the salad in the fridge to make it more flavorful.
- Include the grilled chicken or chickpeas to provide extra protein.
- Add the feta cheese crumbs to provide good texture.
- Include the avocados, then serve to make it creamier.
STORAGE INFORMATION:
FRIDGE:
- Add the dish to the container and store for three days.
FREEZER:
- Don’t freeze the dish as the texture of tomatoes, feta, and herbs will get ruined.
FAQs:
Will I utilize the frozen corn to prepare the dish?
- Yes, utilize the frozen corn by defrosting it, then sautéing it slightly, then adding it to the salad.
Would I prepare the salad in advance?
- Yes, make the salad one day before required and put it in the fridge, then serve.
How should I increase the protein to make this dish?
- Utilize the grilled shrimp, chickpeas, feta cheese, chicken, and edamame to raise the protein.
Would I utilize the other variety of cheese?
- Yes, add the cotija, mozzarella, or goat cheese to make the dish.
NUTRITIONAL INFORMATION:
Calories: 210 kcal
Net Carbs: 18 g
Serving Size: 1 cup
Total Carbs: 21 g
Fiber: 3 g
Protein: 7 g
Total Fat: 12 g
Servings: 6
Calcium: 0.18 g
Vitamin A: 0.00008 g
Iron: 0.001 g
Sodium: 0.36 g
Potassium: 0.32 g
