White Corn and Tomato Salad

White Corn and Tomato Salad


  • ears white corn, cooked, kernels removed from the cob
  • large heirloom tomatoes, diced
  • large avocado, diced
  • 8 Ounces  extra-firm tofu, drained and diced
  • 6 Tablespoons  finely chopped red onion
  • 2 Tablespoons  chopped Italian parsley
  • 1 Teaspoon  lemon juice
  • 2 Teaspoons  olive oil
  • 2 Teaspoons  salt
  • 1/2 Teaspoon  pepper

This simple salad calls for fresh avocados, making the dish an excellent source of potassium and fiber. It’s another marvelous meal from our friend Kinzie at To Cheese or Not to Cheese.

See all salad recipes.


In a bowl, combine the corn, tomatoes, avocado, tofu, onion, and parsley. In another small bowl, mix the lemon juice, olive oil, salt, and pepper. Pour over the salad and toss to combine.


Calories per serving:

258 calories

Dietary restrictions:

High Fiber Vegan, Vegetarian, Dairy Free, Gluten Free, Wheat Free, Egg Free, Milk Free, Peanut Free, Tree Nut Free, Fish Free, Shellfish Free, Alcohol Free, No Sugar Added

Daily value:



  • Fat 70g 107%
  • Carbs 78g 26%
  • Saturated 10g 50%
  • Fiber 32g 127%
  • Sugars 17g
  • Monounsaturated 37g
  • Polyunsaturated 18g
  • Protein 49g 99%
  • Sodium 4,745mg 198%
  • Calcium 1,644mg 164%
  • Magnesium 307mg 77%
  • Potassium 3,085mg 88%
  • Iron 10mg 55%
  • Zinc 7mg 44%
  • Phosphorus 793mg 113%
  • Vitamin A 185µg 21%
  • Vitamin C 96mg 159%
  • Thiamin (B1) 1mg 65%
  • Riboflavin (B2) 1mg 44%
  • Niacin (B3) 10mg 50%
  • Vitamin B6 1mg 64%
  • Folic Acid (B9) 414µg 103%
  • Vitamin E 9mg 43%
  • Vitamin K 213µg 266%
See detailed nutritional info Have a question about nutritional data? Let us know.
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