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Grilled Corn & Feta Salad (Vegetarian, Gluten-Free)

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Do you need the perfect side for a cookout? I’ve got one for you! This Grilled Corn & Feta Salad gets great smoky flavor from the grilled corn, which complements the zesty dressing so well. I’ve never grilled “naked” corn before, but I knew I wanted to get some good color/char on the corn and figured that would be the best technique. My husband heated our BBQ to 475 degrees, and we cooked them for a total of about 8-10 minutes, rotating every few minutes.

This recipe is as easy as throwing everything in a bowl and tossing it with the dressing. I like to refrigerate this dish before serving, but it could also be served at room temperature right after mixing. Refrigerating for awhile also gives all the flavors of the dressing a chance to mingle and infuse its flavor into the veggies.

I added some Banza rice to the salad as well, not only to help bulk it up but also to add extra protein and fiber. Banza products are made from chickpeas instead of grains so they are instantly more nutritious! Yes, please! Hope you all enjoy this bright, fresh side dish at your next get-together.

Further Food Nutritionist Commentary:

Corn is usually considered a vegetable but it is actually a grain, rich in fiber, vitamins, minerals and antioxidants. Corn is rich is in Vitamin B12, folic acid and iron which helps in the production of red blood cells in the body. It helps in reducing the risk of Anaemia, by supplying enough of the nutrients required to produce fresh red blood cells.

By Anna Lee

Grilled Corn & Feta Salad (Vegetarian, Gluten-Free)

  • Prep Time:5 Minutes
  • Cook Time:10 Minutes
  • Servings: 4

Ingredients

Dressing Ingredients:

Juice of one lime

1/4 teaspoon lime zest

1 teaspoon honey

2 tablespoons red wine vinegar

2 tablespoons olive oil

1/2 tablespoon honey dijon mustard

Cracked Sea Salt

Ground Black Pepper

Salad Components:

2 ears corn shucked

1/4-1/3 cup feta cheese

1/2 red bell pepper

1/4 sweet yellow onion

1/4 cup Banza rice, uncooked

1/2 avocado

Parsley

Instructions

  1. Dressing: Whisk all ingredients together and set aside.
  2. Salad: Shuck and rinse the corn. Set grill to 475 and lay directly on the grates. Cook for 8 minutes, rotating the corn every two minutes. Keep an eye on it, so it doesn’t burn and lower the heat if you need to.
  3. Remove from the grill and melt a little butter over each cobb.
  4. Cut kernels from the cobb.
  5. Dice the red pepper and sweet onion. Saute in a little olive oil for 5-7 minutes. I like mine crisp tender so cooked on the shorter side. You could also leave these ingredients raw if you prefer.
  6. Dice the avocado into chunks.
  7. Cook the Banza rice according to package instructions.
  8. Add all of the salad components to a bowl. Pour the dressing over the salad, and gently fold all the ingredients to coat.
  9. Refrigerate for 30 to 1 hour. Garnish with parsley, more freshly ground black pepper, and a touch more salt (if needed and to your liking).
Dressing: Whisk all ingredients together and set aside. Salad: Shuck and rinse the corn. Set grill to 475 and lay directly on the grates. Cook for 8 minutes, rotating the corn every two minutes. Keep an eye on it, so it doesn’t burn and lower the heat if you need to. Remove from the grill and melt a little butter over each cobb. Cut kernels from the cobb. Dice the red pepper and sweet onion. Saute in a little olive oil for 5-7 minutes. I like mine crisp tender so cooked on the shorter side. You could also leave these ingredients raw if you prefer. Dice the avocado into chunks. Cook the Banza rice according to package instructions. Add all of the salad components to a bowl. Pour the dressing over the salad, and gently fold all the ingredients to coat. Refrigerate for 30 to 1 hour. Garnish with parsley, more freshly ground black pepper, and a touch more salt (if needed and to your liking).

Nutrition Information

Per Serving:  Calories: 205; Total Fat: 12 g; Saturated Fat: 1 g; Monounsaturated Fat: 7 g; Polyunsaturated Fat: 1 g; Cholesterol: 8 mg; Sodium: 132 mg; Potassium: 333 mg; Carbohydrate: 22 g;  Fiber: 3 g; Sugar: 7 g; Protein: 4 g

Nutrition Bonus:

Vitamin C: 30%; Vitamin A: 10%; Iron: 2%; Calcium: 3%;

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