When I think of summer, I think of beaches and tan lines, cocktails during the late sunset and, naturally, food! I love a good barbecue and with that barbecue is all the side dishes!
This summery feta corn salad is made with fresh cut corn kernels, grape tomatoes, red onion, feta cheese fresh cilantro and balsamic vinegar. This satisfying blend of textures and an overload of freshness makes it the perfect side dish.
Pair this feta corn salad with literally anything you can think of – burgers, hot dogs, grilled chicken, shrimp, salmon, steak – or just stick your form in the bowl and eat it on its own! You can add avocado to this this salad too. BUT be mindful that if adding avocado, it will brown if you are saving some for leftovers.
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Why is it healthy?
Using minimal ingredients, this versatile barbecue side dish is light and low calorie. Let’s breakdown the ingredients:
Corn –
Corn is rich in vitamin C, an antioxidant that helps protect your cells from damage and wards off diseases like cancer and heart disease.
Red Onion –
With little to no calories, red onion is a great source of antioxidants, boosts immunity and promotes good heart health and a health digestive tract.
Grape Tomatoes –
Like the red onion, tomatoes also have valuable antioxidant properties. Grape tomatoes, in particular, are a great source of fiber. Containing vitamin A, grape tomatoes help supports eye, bone, and skin health.
Fresh Cilantro –
Cilantro, as known as the leaves of a coriander plant, contains antioxidant properties as well. While nothing is concrete evidence, some research has shown it help prevent heart disease.
Feta cheese contains calcium, protein and beneficial fats acids. I like using the reduced fat feta because of the lower calories.
Balsamic vinegar is low on calories, which makes it a great way to add flavor to healthy dishes without adding fat or sodium. It is a good source of calcium, phosphorus, potassium, magnesium and acetic acid.
Salt & pepper –
Salt & pepper are both powerhouses when it comes to flavoring your food. They are in everything and can be used solely on their own to flavor many dishes. Make sure not to over salt your corn salad. I use a very minimal amount as I am not a salt lover. So salt and pepper to taste, but in a subtle fashion.
Substitutions
Fresh Corn v. Canned Corn
You can certainly use canned whole kernel corn in place of fresh corn. This will cut down your cook to zero! I have done it both ways and both ways are delish!
Corn is very interchangeable and it won’t affect the taste of this salad. BUT – for this recipe, I would shy away from frozen corn only because I find it makes this salad watery. Save the frozen corn for casseroles and other baked recipes!
Cilantro v. Dill
Cilantro may be the one herb that divides the world! There is no happy medium – you either love it or you hate it.
With that being said – I used to despise cilantro and very recently have come around to it. It does provide a level of flavor that enhances certain dishes. IF you are a cilantro-hater (no judgment here) – substitute it for dill!
Feta Corn Salad
Equipment
- large pot
- knife
- large bowl
Ingredients
- 6 ears of corn
- 1/2 red onion chopped
- 1 1/2 cups grape tomatoes sliced in half
- 1/2 cup of fresh cilantro chopped
- 1 cup of reduced fat feta
- 1/4 cup balsamic vinegar
- Salt and pepper to taste
Instructions
- Remove any husks from the corn.
- Boil a large pot of water. Once boiling, add corn and cook uncovered until the kernels are tender and golden in color. It took about 5 minutes for me. Remove from pot.
- Once the corn is cool enough to handle, slice off the kernels using a knife. With the kernels, combine all the rest of the ingredients.
Did You Try It?!
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