Baked Wild Salmon With a Zesty Summer Tomato, Avocado, and Corn Salad

corn salad

The sweet taste of summer is highlighted in this simple and seasonal cherry tomato, avocado, and corn salad recipe served alongside wild salmon.

Celebrate the last fleeting weeks of summer with flavor, color, and a recipe that takes ten minutes to make – tops.

Salad doesn’t always have to mean lettuce, and this simple corn salad proves it. Made with fresh sweet corn, cherry tomatoes, basil, avocado, and red onion, it is a flavorful and seasonal dish bursting with zest and texture.

Sweet corn is a summer staple. There’s nothing like driving to a local farm or farmers market to pick up a few ears for the week. Although sweet corn is commonly grilled, steamed, or boiled, it’s quite delicious raw, too. I like to carefully slice the corn kernels straight off the cob and toss into pasta, salsa, and this delicious corn salad.

Sweet corn is rich in fiber, phosphorus, and B vitamins. It also contains an array of phytonutrients including anthocyanins, beta-carotene, lutein, and zeaxanthin. These phytonutrients function as antioxidants to reduce inflammation and free radical damage to cells.

Sweet corn shines in this corn salad alongside cherry tomatoes, fresh basil, avocado, and red onion. Cherry tomatoes are a great source of iron, potassium vitamins A and C, fiber, potassium, and lycopene.

Basil is a delicious complement to the fresh summer vegetables and provides trace vitamins and minerals as well. Red onion packs in pungent flavor, as well as B vitamins, fiber, vitamin C, and potent phytonutrients. Finally, avocado adds a dose of healthy fats, creamy texture, and a buttery flavor to this corn salad.

Drizzle the sweet corn salad in red wine vinegar and olive oil, serve alongside of grilled or baked wild salmon, and have dinner on the table in ten minutes. Because summer supper should be simple, easy, and delicious.

corn salad

Related On Organic Authority
Black Bean and Corn Salad: Make the Most Satisfying Salad Ever!
Asian Salmon with Broccoli: One Pan Wonder
5 Easy Steps for the Best Fresh Salmon: Shop in the Know!

Photos by Kate Gavlick


Kate Gavlick

Kate Gavlick

Kate is a Nutritionist with a Master’s of Nutrition from the National University of Natural Medicine in Portland, Oregon and the blogger and photographer of Vegukate. Kate believes in nourishing the whole body with real, vibrant foods that feed the mind, body, soul, gut, and every single little cell. Her philosophy is simple when it comes to food and nourishment: cut the processed junk, listen to your body, eat by the seasons, eat plates and bowls filled with color, stress less, and enjoy every single bite. When she’s not cooking in her too tiny Portland kitchen, Kate can be found perusing farmer’s markets, doing barre classes, hiking, reading, and exploring.


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Black Bean and Corn Salad Recipe: The Most Satisfying Salad Ever!

Black Bean and Corn Salad Recipe

This flavorful and easy-to-make black bean and corn salad recipe will rejuvenate and revitalize you. Guaranteed.

With fresh toppings and a delightful tangy cilantro avocado dressing, there’s nothing stopping this recipe from becoming your new go-to salad.

The secret ingredient in this corn salad recipe is the avocado dressing. Avocado’s creaminess lends itself perfectly to corn’s crunchy texture, coating each and every kernel with a luxurious dressing that adds a sensational flavor and really completes the salad.

An ideal lunch to take to work, just chop and cook everything in advance and then pack in an airtight container. Be sure to store the dressing separately to prevent your salad from becoming soggy. One batch of this recipe should make at least two meals, perhaps more.

Corn Season

Corn is in its peak in summer when the harvest is bountiful and corn is stocked at farmers markets and grocery stores. At your local farmers market, you should be able to find plenty of corn ranging in color from white to purple.

Corn Nutrition

The key to enjoying salads is making sure they are packed with filling ingredients. Luckily, corn is one of those optimal salad toppings. One cup of corn boasts 12 grams of dietary fiber which will leave you satisfied.

This plant-based salad is not lacking in protein, either, thanks to both corn and black beans. Each have about eight grams of protein per ½ cup. Plus, the two taste delicious together! For protein lovers, try adding a few spoonfuls of cooked quinoa, which will boost it even more.

Corn is also an antioxidant food. Yellow corn has a high concentration of carotenoids and blue corn on the other hand, gets its antioxidants from anthocyanins.

Black Bean and Corn Salad Recipe

Organic Corn

Cooking with certified organic corn is highly recommended for this or any recipe. While corn was ranked #49 on the Environmental Working Group’s Dirty Dozen List, meaning its pesticide residue is relatively low, eating non-organic corn is not certain to be safe, as much of it is genetically modified and sprayed with dangerous herbicides and pesticides, which have known negative health effects. Look for organic corn at your supermarket or farmers market.

Black Bean and Corn Salad Recipe with Creamy Avocado Dressing

Black Bean and Corn Salad Recipe

Black Bean and Corn Salad Recipe

Ingredients

  • For the salad:
  • 2 heads of romaine lettuce, washed thoroughly
  • ½ cup corn, removed from ear
  • ¼ cup black beans, drained and rinsed
  • ¼ cup cherry tomatoes, quartered
  • Cilantro for garnish
  • Salt and pepper to taste
  • For the dressing
  • ½ avocado
  • ¼ cup vegan mayonnaise
  • ¼ cup filtered water
  • ¼ cup cilantro, stems removed
  • ½ lime, juiced
  • ¼ teaspoon sea salt
  • ¼ teaspoon garlic powder
  • ⅛ teaspoon black pepper

Instructions

  1. Bring a salted pot of water to boil. Add corn and boil for 5 minutes, or until fork tender. Drain and let cool for 10 minutes.
  2. Meanwhile, chop the romaine horizontally into thin strips, then chop vertically down the middle. Add romaine to a large bowl. Add corn, black beans, cherry tomatoes, and cilantro, if desired. Toss until thoroughly mixed.
  3. Add avocado, vegan mayonnaise, filtered water, cilantro, lime juice, and spices to a food processor. Process until completely smooth, scraping down as necessary. If a thinner dressing is desired, add water one tablespoon at a time until desired consistency is achieved.
  4. Once ready to serve, pour dressing over salad and toss until salad is thoroughly coated. Season with salt and pepper. Serve immediately and enjoy!

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http://www.organicauthority.com/black-bean-and-corn-salad-recipe/

Related on Organic Authority
4 Fresh Corn Recipes for Meatless Monday
11 Summer Vegan Recipes So Good You’ll Forget Meat Even Exists
Cherry Tomatoes: How to Choose Them, How to Use Them

Images via Karissa Bowers

Karissa Bowers

Karissa Bowers

Karissa Bowers is a fashion and food blogger living a compassionate lifestyle. Karissa is the blogger of Vegan À La Mode where she shares her favorite vegan and gluten-free recipes and also her eco-friendly cruelty-free style. Her love for photographing food and her outfits, drove her to develop a passion for photography. After a few years of honing in on her photography skills, Karissa launched her business, Karissa Bowers Photography, where she shoots weddings and portraits. When she’s not taking photos or in the kitchen, you can find Karissa traveling and trying new vegan restaurants.



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Vegan Low Country Grits

Low Country Grits

 

Sidney Bensimon
Makes 4 Servings
For the vegetable-sausage mixture:
  • 1tablespoon grapeseed or olive oil
  • 2cloves garlic, minced
  • 6 to 8 scallions (white and light green parts), chopped, green parts reserved for garnish
  • 1/2 medium jalapeño pepper, seeded and minced
  • 1 can (14-ounce) diced tomatoes or 2 large hothouse tomatoes, diced (about 1½ cups)
  • 1 small zucchini, halved and thinly sliced
  • 1 jar (8-ounce) marinated artichoke hearts, drained
  • 1/2cup thawed frozen corn
  • 1 large vegan sausage*, sliced about 1/4-inch thick
  • 2 teaspoons Old Bay seasoning
  • 1teaspoon Creole seasoning
  • 1 1/2 teaspoons tamari soy sauce
  • 1teaspoon ume plum vinegar
  • 1/4 cup chopped fresh parsley
For the grits:
  • 4cups plain unsweetened soy milk or other non-dairy milk
  • 1 tablespoon vegan butter or olive oil
  • 1teaspoon salt
  • 1teaspoon freshly ground black pepper
  • 1cup old-fashioned grits
  • 2tablespoons nutritional yeast (optional)
For the vegetable-sausage mixture:
  1. In a large skillet, heat the oil over medium heat. Sauté the garlic, scallion whites, and jalapeño, about 3 minutes. Add the tomatoes, zucchini, artichoke hearts, corn, sausage, and 1 cup water and bring to a simmer for about 5 minutes. Add the seasonings and tamari. On low heat simmer until the zucchini is tender, about 10 minutes. Stir in the vinegar and parsley. There should be ample broth. Reduce the heat to its lowest setting to keep them warm.
For the grits:
  1. Meanwhile, in a medium saucepan over medium-high heat, bring the soy milk to a low boil. Add the butter, salt, and pepper, then stir in the grits.
  2. Reduce the heat to low and continue to stir for 20 to 30 minutes, until creamy. If the grits look dry, stir in water—2 tablespoons at a time. Once creamy, stir in the nutritional yeast.
  3. Spoon the grits and vegetable sauté into bowls. Garnish with nutritional yeast and scallion greens.

Nutrition Per Serving

463 calories
14 g fat (2 g saturated)
64 g carbs
12 g sugar
9 g fiber
24 g protein

From Sweet Potato Soul by Jenné Claiborne. Copyright © 2018 by Jenné Claiborne. Reprinted by permission of Harmony Books, an imprint of the Crown Publishing Group, a division of Penguin Random House.

*For Jenné’s vegan sausage recipe, click here or check out the creole sausage recipe in her book. If you’d rather buy the vegan sausage, we recommend Field Roast.

Keywords

eggplant, artichokes, jalapenos, zucchini, corn, old bay, creole, tamari, soy sauce, ume plum vinegar, soy milk, parsley, nutritional yeast, scallions, tomatoes, vegan sausage, grits, lunch, dinner, vegan, vegetarian, gluten-free, dairy-free, nut-free, egg-free

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