Cherokee Tribal Food Distribution Program

Tomato and Corn Salad

Tomato an Corn Salad

Course Lunch
Servings 8



  • 8 medium ears sweet corn husked
  • 1 large sweet red pepper chopped (optional)
  • 2 cups cherry tomatoes halved
  • 1 small red onion finely chopped
  • 1/4 cup coarsely chopped fresh basil


  • ½ cup canola oil olive, or vegetable oil
  • ¼ cup rice vinegar any vinegar or lime juice with a pinch of sugar
  • 2 tbsp lime juice
  • 1-¼ tsp salt
  • ½ to 1 tsp hot pepper sauce or finely dice jalapeno peppers and add to the salad
  • ½ tsp garlic powder
  • ½ tsp grated lime zest
  • ¼ tsp pepper


  • Place corn in a large stockpot; add water to cover. Bring to a boil. Cook, covered, until crisp-tender, 6-8 minutes; drain. Cool slightly. Cut corn from cobs and place in a large bowl. Stir in red pepper, tomatoes, onion and basil.
  • In a small bowl, whisk dressing ingredients until blended. Pour over corn mixture; toss to coat. Refrigerate, covered, at least 1 hour. The longer you can refrigerate this recipe the better.
  • Optional ingredients: Avocado and cucumber if you plan on eating it all that day. A can of white beans or black beans (drained), make a bit more of the dressing if you do this.
    If you don’t have the time to make a dressing, you can use ¾ cup of Italian salad dressing.


Amount per serving - 8
calories 227
total fat 14.8g 19%
saturated fat 2.8g 14%
cholesterol 0mg 0%
sodium 294mg 13%
total carbohydrates 23.7g 9%
dietary fiber 3.2g 11%
total sugars 4.9g
protein 3.3g
calcium 13mg 1%
iron 1mg 3%
potassium 322mg 7%
Keyword corn, salad, tomatoes

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