Fresh Corn Salad with Tomato and Spring Onion
Inspired by techniques from America's Test Kitchen.
Corn kernels are browned in a hot frying pan to pick up real char, then tossed warm with a spring onion vinaigrette so they soak up the dressing as they cool. Drained tomatoes and parsley go in last, keeping the salad from turning watery.
Always check the labels of the products you use.
Method
- 1
Drain the tomatoes. Toss the tomato pieces with the first measure of salt in a bowl. Tip them into a colander set over a bowl and let them drain for 30 min.
- 2
Make the vinaigrette. Combine the spring onions, vinegar, the second measure of salt and the pepper in a large bowl. Slowly whisk in 22 ml of the olive oil.
- 3
Char the corn. Heat the remaining 15 ml of oil in a 30 cm non-stick frying pan over medium-high heat until shimmering. Add the corn and cook, stirring occasionally, until spotty brown in places, 5-7 min.
- 4
Cool the corn in the dressing. Tip the hot corn into the bowl with the vinaigrette and toss to coat. Let it cool to room temperature, about 20 min.
- 5
Finish. Stir in the drained tomatoes and parsley. Let the salad sit for about 30 min so the flavours meld, then season with salt and pepper to taste and serve.
Storage
The salad can be refrigerated in an airtight container for up to 2 days.
EU nutrition claims
- Low saturated fat: 0.7 g saturated fat per 100 g, 6.4% of energy (limits ≤ 1.5 g and ≤ 10%)
- Source of fibre: 2 g fibre per 100 kcal (needs ≥ 1.5 g)
Per 100 g of the finished dish, worked out from the nutrition per serving and the lowest likely cooked weight (about 246 g a serving), so the true values are, if anything, lower. Thresholds from the Annex to EU Regulation (EC) No 1924/2006. How we decide
Free sugars
0 g per serving
0 % of the 50 g daily maximum · 0 % of the ideal 25 g
Free sugars under 50 g a day, ideally about 25 g, based on WHO free-sugar guidance (not endorsed by WHO). The share shown is the share of one serving. WHO
Equipment
- colander
- large mixing bowl
- small mixing bowl
- whisk
- 30 cm non-stick frying pan
- chef's knife
- chopping board
- wooden spoon
Nutrition per serving Calculated from USDA FoodData Central
| Per serving | Amount |
|---|---|
| Energy | 255 kcal |
| Protein | 7.1 g |
| Carbohydrate | 38.9 g |
| of which sugars | 13.9 g |
| of which free sugars | 0 g |
| Fat | 11.2 g |
| of which saturates | 1.8 g |
| Fibre | 5 g |
| Salt | 1.91 g |
Protein per 100 kcal
2.8 g High Protein needs ≥ 5 g (20% of energy)
Calculated from USDA FoodData Central ingredient values
