Quick and Easy Raw Corn Salad

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Corn is one of those vegetables that almost everyone loves. It’s bright and sweet, and just screams summer. While corn is quite popular, a lot of people don’t realize you can eat it raw! Yup, you heard me. RAW! So, I decided to experiment, and voila: this Raw Corn Salad was born!

I remember the first time I had raw corn. I was driving back to NY from working at a retreat site in Maine. When we got to New Hampshire, one of my friends saw someone selling corn on the side of the road and demanded we stop. He bought a few ears and proceeded to eat the corn as it was, no cooking, no salt, no butter… nothing. I’d be lying if I said I wasn’t reluctant, but I was surprised at how sweet and delicious it was right off the cob.

Give it a shot and let me know what you think!

Further Food Nutritionist Commentary:

This colorful salad would be a great addition to a summer barbecue or picnic! This dish is packed with vitamin A, which is a key player in our vision and immune system. It also provides 35% of your daily needs for vitamin C, another immune system component that helps your body to fight off infections. This raw corn salad is also a great source of potassium, which is essential for our body to maintain its water balance, as well as telling our muscles when to move. You could also cook the corn for this salad, which would help release ferulic acid, a phytochemical found in corn that can help to prevent chronic disease.

By Alex Lane MS, RDN/LD

Quick and Easy Raw Corn Salad

  • Prep Time: 15 minutes
  • Cook Time: 0 minutes
  • Servings: 2

Ingredients

4 ears of corn
2 tomato, chopped
1 red onion, chopped
2 carrots, grated
1/4 cup apple cider vinegar
2 tablespoons olive oil
1 cup cilantro, chopped
salt and pepper, to taste

Instructions

1. Remove the corn kernels from the the cob by running a knife along each side.

2. Mix together all ingredients and enjoy!

Pro tip: Get all the delicious juices from the cob by running the back of your knife along each side of the corn. No toothpicks or floss required!

Pro tip #2: If you’re anything like me, you hate to waste. Instead of throwing away the cobs, you can make a delicious and sweet corn stock by simmering them for 45 minutes with some onions and herbs (optional). Corn soup is awesome!

1. Remove the corn kernels from the the cob by running a knife along each side. 2. Mix together all ingredients and enjoy! Pro tip: Get all the delicious juices from the cob by running the back of your knife along each side of the corn. No toothpicks or floss required! Pro tip #2: If you’re anything like me, you hate to waste. Instead of throwing away the cobs, you can make a delicious and sweet corn stock by simmering them for 45 minutes with some onions and herbs (optional). Corn soup is awesome!

Nutrition Information

Per Serving:  Calories: 211; Total Fat: 8 g; Saturated Fat: 1 g; Monounsaturated Fat: 5 g; Polyunsaturated Fat: 1 g; Cholesterol: 0 mg; Sodium: 47 mg; Potassium: 519 mg; Carbohydrate: 34 g;  Fiber: 6 g; Sugar: 12 g; Protein: 5 g
Nutrition Bonus: Vit A: 125%; Vitamin C: 35%; Iron: 5%; Calcium: 1%;
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