This Fresh Corn and Vegetable Salad with Creamy Sesame Dressing is a vibrant and healthy dish perfect for any occasion. Combining the crunch of fresh vegetables with the sweetness of apples and a tangy sesame-infused dressing, this salad is both refreshing and satisfying. Quick to prepare and versatile, it can be served as a side dish or a light main course.
Preparation Time
- Prep Time: 15 minutes
- Total Time: 15 minutes
Ingredients (Serves 4)
- Vegetables and Fruits:
- 1 cup (160 g) corn kernels (fresh, frozen, or canned)
- 1 medium tomato (120 g), diced
- 1 cucumber (150 g), diced
- ½ red onion (60 g), finely chopped
- 2 cups (100 g) lettuce, chopped
- 1 medium apple (150 g), diced
- Dressing:
- 2 tablespoons (30 g) mayonnaise
- 1 teaspoon (5 ml) sesame oil
- 1 tablespoon (15 ml) white vinegar
- 1 teaspoon (5 g) honey
- Salt and pepper to taste
Directions
- Prepare the Ingredients:
- Wash and chop all vegetables and fruits.
- Combine corn, tomato, cucumber, red onion, lettuce, and apple in a large salad bowl.
- Make the Dressing:
- In a small bowl, whisk together mayonnaise, sesame oil, white vinegar, honey, salt, and pepper until smooth.
- Combine and Serve:
- Pour the dressing over the salad ingredients.
- Toss gently until evenly coated.
- Serve immediately or chill for 10–15 minutes to enhance flavors.
Serving Suggestions
- Garnish with toasted sesame seeds or nuts for added crunch.
- Serve alongside grilled chicken, fish, or tofu for a complete meal.
- Pair with crusty bread for a light lunch.
- Add cooked quinoa or couscous for a heartier salad.
- Serve as a side dish at barbecues or picnics.
Cooking Tips
- Use fresh corn for the best flavor; boil or grill it before removing kernels.
- Adjust the sweetness of the dressing by adding more or less honey.
- For extra flavor, use a mix of red and green lettuce.
- To save time, use pre-washed lettuce and pre-diced vegetables.
- Add a pinch of chili flakes to the dressing for a spicy kick.
Nutritional Benefits
- High in fiber from vegetables and fruits, promoting digestion.
- Rich in vitamins A and C, supporting immune health.
- Corn provides energy and essential nutrients like magnesium.
- The sesame oil adds heart-healthy fats.
Dietary Information
- Vegetarian
- Gluten-free
- Can be made dairy-free by using a vegan mayonnaise alternative
Nutritional Facts (Per Serving)
- Calories: ~150
- Protein: 2 g
- Carbohydrates: 15 g
- Fat: 9 g
- Fiber: 3 g
- Sodium: 120 mg
Storage
- Store leftovers in an airtight container in the refrigerator for up to 2 days.
- Keep the dressing separate to maintain the salad’s freshness.
- Avoid freezing, as the vegetables may lose texture when thawed.
Why You’ll Love This Recipe
- Quick and easy to prepare, perfect for busy days.
- A delightful balance of textures and flavors.
- Highly customizable with your favorite vegetables and toppings.
- Ideal for healthy snacking or light meals.
Conclusion
This Fresh Corn and Vegetable Salad with Creamy Sesame Dressing is a nutritious and flavorful dish that’s perfect for any time of the year. It’s easy to prepare, packed with vitamins, and incredibly versatile. Whether you’re serving it as a side dish or enjoying it as a light lunch, this salad will leave you feeling refreshed and satisfied. Try it today and elevate your meals with this vibrant recipe!
Frequently Asked Questions (FAQ)
- Can I use frozen corn?
Yes, thaw the frozen corn and cook it briefly before adding it to the salad. - Can I make this salad vegan?
Yes, use vegan mayonnaise and a plant-based sweetener like maple syrup. - What can I substitute for sesame oil?
Olive oil or peanut oil can be used as substitutes, but they will slightly alter the flavor. - Can I add protein to this salad?
Absolutely! Grilled chicken, shrimp, or chickpeas are great options. - How do I prevent apples from browning?
Toss the diced apples in a little lemon juice before adding them to the salad. - Can I use a different vinegar?
Yes, apple cider vinegar or rice vinegar works well in place of white vinegar. - How do I make the salad spicier?
Add a pinch of chili flakes or a drizzle of sriracha to the dressing. - Can I prepare this salad in advance?
You can chop the vegetables and prepare the dressing ahead of time. Combine them just before serving. - What other herbs can I use?
Fresh dill, cilantro, or parsley are excellent additions. - Can I double this recipe?
Yes, simply double the ingredients to serve a larger crowd. Adjust seasoning to taste.