Mediterranean Avocado Corn & Tomato Salad
This Mediterranean Avocado Corn & Tomato Salad is a bright, refreshing, and ultra-nourishing dish that brings together the natural sweetness of corn, the creamy richness of ripe avocado, juicy cherry tomatoes, and the zesty lift of lime—all accented by fresh herbs and red onion for an irresistible burst of flavor.
Whether you’re preparing a healthy lunch, side for grilled meat or seafood, or a potluck salad to impress, this colorful bowl of sunshine is a standout. It’s gluten-free, plant-based, and ready in just minutes!
Time Required
Prep Time: 10–15 minutes
Cook Time: 0 minutes (unless using fresh corn on the cob)
Total Time: 15 minutes
Servings: 4 (as a side)
Ingredients
For the Salad:
1 ripe avocado, diced
1½ cups cooked corn (fresh, frozen & thawed, or canned & rinsed)
1 cup cherry or grape tomatoes, halved
¼ cup red onion, thinly sliced
2 tablespoons fresh cilantro or parsley, chopped
Optional: 1 small jalapeño, finely chopped (for a kick)
For the Lime Dressing:
2 tablespoons extra virgin olive oil
Juice of 1 lime (about 2 tablespoons)
½ teaspoon lime zest (optional)
½ teaspoon sea salt (adjust to taste)
¼ teaspoon black pepper
½ teaspoon honey or maple syrup (optional, to balance acidity)
Instructions
1. Make the Dressing
In a small bowl or jar, whisk together olive oil, lime juice, lime zest (if using), salt, pepper, and honey/maple syrup until well blended.
2. Assemble the Salad
In a large salad bowl, combine the corn, tomatoes, red onion, and herbs.
Add diced avocado last to avoid mashing.
Pour the dressing over the salad and toss gently to coat everything without breaking the avocado pieces.
3. Serve
Garnish with extra herbs or a lime wedge.
Serve immediately for best texture.
Tips for Success
Use Fresh Corn (if possible): Grilled or steamed fresh corn adds a smoky sweetness that elevates the salad.
Ripeness Matters: Use ripe but firm avocados to prevent mushiness.
Chill Option: Chill ingredients separately and combine just before serving for optimal freshness.
Mild Onion: If red onion is too strong, soak slices in cold water for 5 minutes to mellow the flavor.
Balance Acidity: A pinch of sweetener (honey or maple) can mellow lime’s tang.
Variations
Add Protein: Toss in chickpeas, grilled shrimp, or crumbled feta for a complete meal.
Cheese Boost: Add crumbled goat cheese or shaved Parmesan.
Greens Base: Serve over arugula, baby spinach, or romaine for a more substantial salad.
Mediterranean-Twist Add-ins: Kalamata olives, cucumber, or artichoke hearts.
Spicy Option: Add red chili flakes or a pinch of cayenne to the dressing.
Q&A
Q: Can I make this salad ahead of time?
A: Yes, but add the avocado and dressing just before serving to maintain texture and color.
Q: What if I don’t have fresh lime?
A: Substitute with lemon juice, though lime provides a more vibrant Mediterranean flair.
Q: Is this salad vegan and gluten-free?
A: Yes! It’s naturally vegan and gluten-free as written.
Q: Can I use frozen corn?
A: Absolutely. Just thaw and pat dry before using.
Q: What herbs work best?
A: Cilantro, parsley, or a combo of both. Fresh basil is another lovely option.
Nutrition Information (Per Serving – approx. 1 cup)
Calories: 220
Protein: 3g
Fat: 15g
Carbohydrates: 18g
Fiber: 5g
Sugar: 4g
Sodium: 180mg
Note: Nutritional values may vary depending on ingredients used.
Conclusion
This Mediterranean Avocado, Corn & Tomato Salad is a quick, colorful, and flavor-packed celebration of fresh ingredients. From picnics to dinner tables, it brings a cheerful pop of sunshine and healthy satisfaction to any meal. Easy to make, hard to stop eating, and endlessly customizable—this is one salad you’ll return to all summer long!