Sweet Corn & Tomato Salad

This tasty salad whips up in a flash and is bursting with color and flavor. Besides looking great on your table, it’s packed with nutrients from the chickpeas and the sweet corn that will have the kids asking for seconds.

This recipe not only provides a burst of flavor from the tomatoes, parsley, and garlic, but it packs a nutritional punch as well. Both chickpeas and corn are great sources of dietary fiber, beneficial for heart health and keeping energy levels stable! This dish is also a great source of potassium and vitamin C.

Julie, HPN Registered Dietitian

Ingredients

For the Salad:

• 2 medium ears of corn
• 1 pound cherry or grape tomatoes, halved
• 15-ounce canned chickpeas, drained and rinsed
• 1/2 cup packed fresh parsley, chopped
• 1 clove garlic, minced
• 1/2 teaspoon sea salt

Directions

• Cook your corn. A great way to get crisp tasty corn is to put it in cold water and set your burner to medium heat. Once the corn hits a full rolling boil, turn it off. You can then rinse the corn in cool water and cut the corn from the cob and transfer to the salad bowl.
• Add the tomatoes, chickpeas, parsley, garlic and salt. Mix well and set aside.

For the Apple Dijon Vinaigrette dressing:

• 3 tablespoons apple-cider vinegar
• 2 tablespoons pure maple syrup
• Spice Mix:
  • 1/4 teaspoon ground coriander
  • 1/4 teaspoon ground cinnamon
  • 1/8 teaspoon ground turmeric 
• 1/4 teaspoon sea salt & pepper
• 1/2 tablespoon Dijon mustard
• Juice of 1/2 lemon
• 1/4 cup extra-virgin olive oil

Directions

In a bowl, whisk together all the ingredients.
Dress the salad, mix well and serve!

Nutrition Information

Servings: 6

Nutrition Information per Serving:

Calories: 245

Total Fat: 5.3g

Saturated Fat: 0.8g

Carbs: 48.2g

Protein: 4.6g

Fiber: 5.9g