Medically reviewed by Shahzadi Devje, Registered Dietitian (RD) & Licensed Diabetes Educator (CDE)

In search of a light-weight and refreshing nutritious salad to get pleasure from this summer time? Look no additional than this creamy avocado corn salad! It is easy to make and is packed stuffed with nourishing ingredients. Plus, it is excellent for vegetarians and checks the diabetes salad field. Doused in scrumptious raita, this salad is my tackle the favored corn salad. Vegetarian and gluten-free.

Perspective image of two bowls of creamy green salad made with avocado, corn, peppers and red onions. There is a mason jar in the background.

Being a registered dietitian and certified diabetes educator, I need to admit that straightforward wholesome salads are the most well-liked recipe requests I obtain. And for good cause! They’re excellent for busy weeknights, versatile and might be meal prepped forward of time for simple lunches all through the week.

Salad recipes like this Air Fryer Eggplant and Chickpeas Salad, Kale Mediterranean Salad, and Spicy Chicken Salad have been on repeat in our dwelling these days. We all the time savour them with our most important meals. However they’re additionally fabulous on their very own as a most important or aspect dish. To be sincere, after a weight-lifting session, I have been turning to them for my high protein objectives.

This creamy avocado corn salad is my tackle the favored corn salad. It is a bit extra substantial, due to the addition of heart-healthy avocados and protein-rich Greek yogurt.

Overhead shot of a bowl of green creamy salad with red onion slices, avocado pieces. It's topped with chia seeds and herbs.

Avocado corn salad recipe

This creamy avocado corn salad is a Summer season front-runner, and I do know you will find it irresistible too! It is excellent for these scorching summer time days when you do not need to activate the oven and fancy one thing gentle, refreshing, and flavourful. Plus, it is brimming with vitamins which can be useful for total well being — in the end a wholesome salad recipe that additionally occurs to be scrumptious!

Contemporary corn, aromatic herbs, and just-ripe avocados make this salad a dream. Frozen corn could also be used right here, however why not make the most of the present season’s recent corn to create this pleasant wholesome lunch salad?

Substances for Summer season corn salad with avocado

A wooden board displaying a collection of food ingredients like avocados, pepper, onion halves, corn, herbs, cucumber and ramekins of spices.

The components for this avocado corn salad are easy and simply accessible. You will want:

  • Contemporary corn: shucked (or frozen, canned corn). I like to make use of yellow corn as a result of it is what I grew up consuming.
  • Cilantro: finely chopped exudes a ravishing perfume on this salad. For those who’re not a fan of cilantro, you need to use parsley as an alternative.
  • Avocados: you need them to be creamy —but agency. That is as a result of overly ripe avocados will flip mushy on this salad.
  • Crimson onion: diced small in order that it does not overpower the salad. I merely love onions’ crispy texture!
  • Peppers: You could use inexperienced, crimson, or yellow peppers. I like the color of crimson peppers as a result of it makes the salad extra vibrant.
  • Chia seeds: for his or her dietary worth and so as to add a little bit of texture.
  • Chilli flakes:  for a bit of warmth. You could use diced recent chillies or jalapenos should you desire extra warmth.

For the cucumber raita (Indian sauce or dip):

  • Greek yogurt: I used the common selection to maintain this salad good and creamy and richer in protein.
  • Cucumber: to make raita, a standard Indian yogurt-based salad dressing or dip, for which grated cucumber is used. In my recipe, I preserve the liquid from the cucumber because it provides a little bit of creaminess — and helps to create the right consistency.
  • Garlic: powdered garlic is a time-saver and provides a zing of flavour.
  • Mint: the freshest mint you’ll find for optimum flavour.
  • Salt and pepper: for seasoning the raita.

Methods to make a salad with corn and avocado

The tactic to make this recent corn salad is fairly easy.

  1. Take away the corn cobs’ kernels first. For this, a pairing knife is right. Keep in mind that you’re going to get the pores and skin within the kernels should you lower too close to to the cob. It is best to do that in a big bowl; that approach, all of the kernels can gather within the bowl (Step 1).
  2. Subsequent, mix the onion, pepper, and cilantro with the corn (Step 2).
  3. Then, put together the raita. In a medium mason jar, mix yogurt, cucumber, mint, garlic, salt and pepper and shake to combine. You should use a spoon to combine should you desire (Steps 3-6).
  4. Then, mix the raita with the corn, onion, pepper and cilantro. Gently combine the whole lot coating the salad components with the raita (Step 7).
  5. End with avocados, chia seeds and chilli flakes. Gently toss to mix (Step 8) and serve instantly.

Yow will discover the entire ingredient listing and detailed directions within the recipe card under.

Ideas

Listed below are a number of of my ideas for making one of the best avocado corn salad:

  • Ideally, you need to use recent corn: as I discussed earlier, frozen or canned corn could also be used on this recipe. However when you’ve got entry to recent corn, select it. The flavour and texture are incomparable.
  • I would not skimp on the spices and herbs: they play a major position on this salad.
  • Go for ripe avocados: you need your avocados to be not overly ripe. The right avocado will yield to mild strain however will not be mushy.
  • It is best so as to add the components within the order listed; for instance, the avocado is added close to the top as a result of extreme tossing and mixing can break up the avocado.
  • Be happy to regulate the salt degree to style. I deliberately saved it minimal to permit the pure sweetness of the corn to shine by way of. To not point out to make sure the recipe is heart-smart and diabetes-friendly.
Flatlay image of two bowl of creamy salad styled with a leafy tea towel and a brown mat.

Storage

This salad is finest loved instantly. However when you’ve got leftovers, retailer them in an hermetic container and refridgerate for as much as 24 hours.

In relation to salads with avocados, I discover that they’re all the time finest eaten on the day they’re made as a result of avocados are inclined to brown rapidly.

Nevertheless, if you wish to meal prep this salad, merely omit the avocado and cilantro and add them simply earlier than serving. As effectively, I would not add the raita till simply earlier than serving. This can be certain that your salad stays good, recent and inexperienced! And as all the time, give the whole lot a great toss earlier than having fun with.

Avocado diet details

Avocados are also known as a “superfood” as a result of they’re filled with vitamins which can be useful for well being.

  • Vitamin Ok is necessary for blood clotting and bone well being.
  • B-vitamins are mandatory for preserving your physique wholesome. They convert meals into vitality, assist forestall infections, and preserve your cells wholesome.
  • Dietary fibre helps to maintain us common and promotes intestine well being.
  • Folate: is important for pregnant ladies because it helps to forestall neural tube defects within the growing child.
  • Copper: helps to maintain your immune system functioning correctly.
  • Vitamin E is an antioxidant that helps defend cells from injury.
  • Vitamin C helps to spice up immunity and promote collagen manufacturing, which is necessary for pores and skin and intestine well being.
  • Potassium helps to control blood strain and helps coronary heart well being.
  • Wholesome fat assist to remain full for longer and supply vitality.

Following is a breakdown of avocado nutrition facts:

Nutrient and energy Quantity %DV
Copper 0.4 mg 44%
Dietary Fiber 13.5 g 48%
Fats 29.5 g 38%
Folate/Folic Acid 163 mcg 41%
Iron 1.1 mg 6%
Magnesium 58.3 mg 14%
Manganese 0.3 mg 13%
Niacin 3.5 mg 22%
Pantothenic Acid (vitamin B5) 2.8 mg 56%
Phosphorus 105 mg 8%
Potassium 975 mg 21%
Protein 4.0 g 8%
Riboflavin (vitamin B2) 0.3 mg 23%
Sodium 14.1 mg 1%
Thiamin (vitamin B1) 0.1 mg 8%
Whole carbohydrate 17.1 g 6%
Vitamin B6 0.5 mg 29%
Vitamin C 20.1 mg 22%
Vitamin E 4.2 mg 28%
Vitamin Ok 42.2 mcg 35%
Zinc 1.3 mg 12%
Energy 322 kcal
Close up perspective image of a bowl with a heap pf creamy salad with peppers, onions, corn and greens. It's topped with chia seeds.

Avocado well being advantages

The vitamins and plant compounds in avocados have proven to supply quite a lot of well being advantages.

In line with a current review of 19 clinical trials, avocados include compounds linked to a decreased threat of coronary heart illness and type 2 diabetes. The overview discovered that avocados would possibly scale back triglycerides, LDL oxidation, and small atherogenic (coronary heart disease-causing) LDL (unhealthy ldl cholesterol) particles. They might additionally assist within the upkeep of blood vessel well being and enhanced blood circulation. All of which assist to maintain your ticker wholesome.

Nonetheless, longer and higher-quality research are wanted to verify these results.

Oxidation is brought on by free radicals, unstable molecules that may injury cells. LDL oxidation is a course of the place LDL (unhealthy) ldl cholesterol particles are broken by oxidation, which may result in the formation of plaque (a buildup of fatty deposits) within the arteries. This will ultimately result in coronary heart illness.

Avocados aren’t solely useful in your coronary heart well being. Actually, they enhance the absorption of lutein and zeaxanthin, two sorts of carotenoids (antioxidants) that accumulate within the eyes and mind. Merely put, they’re useful to your imaginative and prescient and cognitive well being.

Avocado corn salad energy and diet highlights

One serving of this salad incorporates roughly 340 energy and 9 grams of protein per serving. It is:

  • a superb supply of vitamin C (25% DV)
  • an distinctive supply of dietary fibre (56% DV)
  • a superb supply of potassium (29% DV)
  • a wealthy supply of vitamin A (17% DV)
  • a good supply of iron (11% DV)

*Nutrient claims primarily based on a 2000-calorie food regimen.

A corn cob on top of another corn cob on a wooden board.

Are you able to eat uncooked corn?

Uncooked corn is completely fit for human consumption and nutritious — filled with nutritional vitamins, minerals, and antioxidants. To not point out, corn is an efficient supply of dietary fibre. Uncooked corn is commonly utilized in salads like this as a result of it is crunchy and pairs effectively with different salad components.

How do you retain avocado from turning brown in a salad?

To stop avocados from turning brown in salads, add them simply earlier than serving. You may additionally drizzle them with a little bit of lemon juice or vinegar. The acidity in these will assist forestall avocados from turning brown. Equally, slicing the avocados into larger chunks may even assist preserve them from browning too rapidly. That is as a result of there’s much less floor space uncovered to air, which causes oxidation (browning).

What do you serve with avocado corn salad?

This salad is ideal as is, however should you’re searching for one thing heartier, you may accompany it with Air Fryer Chicken DrumsticksOmelette, or Crispy Tofu. And this salad is to die for with a aspect of pita or corn chips. 🙂

What are your favorite vegetarian salad recipes?

For those who do that avocado corn salad recipe, I might love to listen to from you! Depart a remark, charge it, or share a photograph and hashtag with #desiliciousrd on Instagram, Fb and Twitter! Cannot wait to see your photographs. 

Desi~liciously Yours,

Creamy Avocado Corn Salad

In search of a light-weight and refreshing nutritious salad to get pleasure from this summer time? Look no additional than this creamy avocado corn salad! It is easy to make and is packed stuffed with nourishing components. Plus, it is excellent for vegetarians and checks the diabetes salad field. Doused in scrumptious raita, this salad is my tackle the favored corn salad. Vegetarian and gluten-free.

Prep Time20 minutes

Whole Time20 minutes

Delicacies Fusion

Servings: 4 servings

perspective image of a bowl of salad with corn, red onions an avocado chunks. It's topped with chia seeds.

Directions

Avocado corn salad

  • Take away the corn cobs’ kernels first. For this, a pairing knife is right. Keep in mind that you’re going to get the pores and skin within the kernels should you lower too close to to the cob. It is best to do that in a big bowl; that approach, all of the kernels can gather within the bowl.

  • Subsequent, mix the onion, peppers, and cilantro with the corn.

Raita

  • In a medium mason jar, mix yogurt, cucumber, mint, garlic, salt and pepper and shake to combine. You should use a spoon to combine should you desire.

  • Mix the raita with corn, onion, pepper and cilantro. Gently combine the whole lot coating the salad components with the raita.

  • End with avocados, chia seeds and chilli flakes. Gently toss to mix and serve instantly.

Notes

Listed below are a number of of my ideas for making one of the best avocado corn salad:

  • Ideally, you need to use recent corn: as I discussed earlier, frozen corn could also be used on this recipe. However when you’ve got entry to recent corn, select it. The flavour and texture are incomparable.
  • I would not skimp on the spices and herbs: they play a major position on this salad.
  • Go for ripe avocados: you need your avocados to be not overly ripe. The right avocado will yield to mild strain however will not be mushy.
  • It is best so as to add the components within the order listed; for instance, the avocado is added close to the top as a result of extreme tossing and mixing can break up the avocado.
  • Be happy to regulate the salt degree to style. I deliberately saved it minimal to permit the pure sweetness of the corn to shine by way of. To not point out to make sure the recipe is heart-smart and diabetes-friendly.

Diet Information

Creamy Avocado Corn Salad

Quantity Per Serving

Energy 339
Energy from Fats 225

% Every day Worth*

Fats 25g38%

Saturated Fats 4g20%

Trans Fats 0.01g

Polyunsaturated Fats 4g

Monounsaturated Fats 15g

Ldl cholesterol 1mg0%

Sodium 332mg14%

Potassium 1007mg29%

Carbohydrates 28g9%

Fiber 14g56%

Sugar 5g6%

Protein 9g18%

Vitamin A 829IU17%

Vitamin C 21mg25%

Calcium 101mg10%

Iron 2mg11%

* % Every day Values are primarily based on a 2000 calorie food regimen.

Remember that the dietary values offered are approximations and ideas. This diet details desk can not account in your particular person wants. Your physique — together with your starvation and satiety cues — change each day. It is completely tremendous to eat kind of on completely different days. As a substitute of letting meals guilt take over, contemplate aware consuming.