White Corn and Tomato Salad

Staff Writer
White Corn and Tomato Salad
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.

4
Servings
220
Calories Per Serving
Deliver Ingredients

Ingredients

  • 2 ears white corn, cooked, kernels removed from the cob
  • 2 large heirloom tomatoes, diced
  • 1 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.

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.

Nutritional Facts

Total Fat
15g
22%
Sugar
5g
N/A
Saturated Fat
2g
11%
Protein
8g
17%
Carbs
20g
7%
Vitamin A
45µg
5%
Vitamin B6
0.3mg
15.5%
Vitamin C
24mg
40%
Vitamin E
2mg
10%
Vitamin K
54µg
67%
Calcium
138mg
14%
Fiber
7g
29%
Folate (food)
100µg
N/A
Folate equivalent (total)
100µg
25%
Iron
2mg
11%
Magnesium
67mg
17%
Monounsaturated
9g
N/A
Niacin (B3)
2mg
12%
Phosphorus
166mg
24%
Polyunsaturated
3g
N/A
Potassium
731mg
21%
Riboflavin (B2)
0.2mg
9.7%
Sodium
610mg
25%
Thiamin (B1)
0.2mg
13.6%
Zinc
1mg
8%