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20-Minute Creamy Avocado Corn Salad
Looking for a light and refreshing nutritious salad to enjoy this summer? Look no further than this creamy avocado corn salad! It's easy to make, takes only 20 minutes, and is packed full of nourishing ingredients. Plus, it's perfect for vegetarians and checks the diabetes salad box. Doused in delicious raita, this salad is my take on the popular corn salad. Vegetarian and gluten-free.
Ingredients
Avocado corn salad
- 2 ears of corn, shucked and kernels removed
- ½ red onion, medium slices
- 1 pepper, red, washed, diced into small pieces
- 1 cup cilantro, packed cup, washed, finely chopped, stems can be included
- 3 avocados, medium, ripe, cut into medium chunks
- 2 tbsp chia seeds
- 1¼ tsp chilli flakes
Raita
- ⅓ cup cucumber, washed, grated
- ½ cup Greek yogurt, regular, Are fermented foods good for gut health?
- 1 tsp garlic powder
- 1 tsp black pepper, coarse
- ½ tsp salt, sea salt
- 1 tbsp mint, fresh, packed spoon, washed, finely chopped
Instructions
Avocado corn salad
- Remove the corn cobs' kernels first. For this, a pairing knife is ideal. Bear in mind that you'll get the skin in the kernels if you cut too near to the cob. It's best to do this in a large bowl; that way, all the kernels can collect in the bowl.
- Next, combine the onion, peppers, and cilantro with the corn.
Raita
- In a medium mason jar, combine yogurt, cucumber, mint, garlic, salt and pepper and shake to mix. You can use a spoon to mix if you prefer.
- Combine the raita with corn, onion, pepper and cilantro. Gently mix everything coating the salad ingredients with the raita.
- Finish with avocados, chia seeds and chilli flakes. Gently toss to combine and serve immediately.
Notes
Here are a few of my suggestions for making the best avocado corn salad:
- Ideally, you want to use fresh corn: as I mentioned earlier, frozen corn may be used in this recipe. But if you have access to fresh corn, choose it. The flavour and texture are incomparable.
- I wouldn't skimp on the spices and herbs: they play a significant role in this salad.
- Opt for ripe avocados: you want your avocados to be not overly ripe. The perfect avocado will yield to gentle pressure but won't be mushy.
- It's best to add the ingredients in the order listed; for example, the avocado is added near the end because excessive tossing and mixing can break up the avocado.
- Feel free to adjust the salt level to taste. I intentionally kept it minimal to allow the natural sweetness of the corn to shine through. Not to mention to ensure the recipe is heart-smart and diabetes-friendly.
Nutrition Information:
Calories: 339kcal (17%)Carbohydrates: 28g (9%)Protein: 9g (18%)Fat: 25g (38%)Saturated Fat: 4g (20%)Polyunsaturated Fat: 4gMonounsaturated Fat: 15gTrans Fat: 0.01gCholesterol: 1mgSodium: 332mg (14%)Potassium: 1007mg (29%)Fiber: 14g (56%)Sugar: 5g (6%)Vitamin A: 829IU (17%)Vitamin C: 21mg (25%)Calcium: 101mg (10%)Iron: 2mg (11%)
Keep in mind that the nutritional values provided are approximations and suggestions, and might fluctuate depending on ingredient variations, portion sizes, and recipe adjustments. This nutrition facts table cannot account for your individual needs. Your body — including your hunger and satiety cues — change daily. It's perfectly fine to eat more or less on different days. Instead of letting food guilt take over, consider mindful eating.
* Percent Daily Values are based on a 2000 calorie diet.
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