White Corn and Tomato Salad

White Corn and Tomato Salad
Staff Writer
White Corn and Tomato Salad

MeatlessMonday.com

White Corn and Tomato Salad

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.

Ingredients

  • 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

Directions

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.

Nutritional Facts

Total Fat
3g
4%
Sugar
1g
1%
Carbohydrate, by difference
15g
12%
Protein
1g
2%
Vitamin A, RAE
18µg
3%
Vitamin C, total ascorbic acid
5mg
7%
Vitamin K (phylloquinone)
3µg
3%
Calcium, Ca
16mg
2%
Fiber, total dietary
1g
4%
Folate, total
5µg
1%
Magnesium, Mg
4mg
1%
Phosphorus, P
11mg
2%
Sodium, Na
67mg
4%
Water
53g
2%

Corn Shopping Tip

Look for vegetables that are firm and bright in color – avoid those that are wilted or have wrinkled skins, which are signs of age.

Corn Cooking Tip

Vegetable should typically be cooked as quickly as possible, as they can become bland and mushy, and lose vitamins and minerals.