Grilled Corn, Avocado & Pepita Salad

With Jalapeño, Feta and Lime-Basil Dressing

This grilled corn salad is fresh, colorful and full of flavor. Charring the corn brings out its natural sweetness, while the jalapeño, lime and red onion add brightness and a little heat. Avocado gives the salad a creamy texture, toasted pepitas add crunch, and the feta brings everything together with a salty finish.

Serve it as a side dish with grilled fish or chicken, or add black beans, shrimp or tofu to turn it into a complete meal.

Serves: 6 as a side dish
Prep time: 15 minutes
Cook time: 12 minutes
Total time: 27 minutes

Ingredients

For the salad

• 6 ears fresh corn, husks removed
• 2 ripe avocados, cut into bite-sized pieces
• ½ small red onion, thinly sliced
• 1 jalapeño, thinly sliced
• ⅓ cup pepitas, lightly toasted
• ½ cup crumbled feta cheese
• 1 cup fresh basil leaves, torn
• Freshly ground black pepper

For the lime-basil dressing

• 2 tablespoons extra virgin olive oil
• Zest and juice of 2 limes
• 1 small garlic clove, finely grated
• ½ teaspoon ground cumin
• ½ teaspoon sea salt
• ¼ teaspoon freshly ground black pepper
• Pinch of crushed red pepper flakes, optional

Method

1. Heat the grill.
   Preheat an outdoor grill or grill pan over medium-high heat.
2. Grill the corn.
   Place the corn directly onto the hot grill. Cook for 10 to 12 minutes, turning every few minutes, until the kernels are tender and lightly charred on all sides.Remove the corn from the grill and allow it to cool until comfortable to handle.
3. Make the dressing.
   In a small bowl, whisk together the olive oil, lime zest, lime juice, garlic, cumin, salt, black pepper and crushed red pepper flakes.
4. Remove the corn from the cob.
   Stand each ear of corn upright on a cutting board. Using a sharp knife, carefully slice downward to remove the kernels.
5. Build the salad.
   Place the grilled corn in a large mixing bowl. Add the red onion, jalapeño, pepitas and half of the feta.Pour over the lime dressing and toss gently until everything is evenly coated.
6. Finish the salad.
   Fold in the avocado and fresh basil just before serving. Be gentle so the avocado keeps its shape.Finish with the remaining feta and freshly ground black pepper.

Serve warm, at room temperature or chilled.

MW&B: Why This Recipe Fits

Real Food First:
This salad is made with fresh corn, avocado, onion, jalapeño, basil, lime, pepitas and olive oil.

Plants Lead the Plate:
Corn, avocado, herbs, onion and jalapeño make up the foundation of the dish.

Gut Health & Digestion:
Corn, avocado, pepitas, onion and herbs provide approximately 6 grams of fiber per serving.

Healthy Fats:
Avocado, pepitas and extra virgin olive oil provide healthy fats that add flavor and make the salad more satisfying.

Steady Energy:
The combination of carbohydrates, fiber and healthy fats provides a more balanced source of energy than corn served on its own.

Build and Keep Muscle:
The feta and pepitas provide some protein. For a complete meal with more protein, add grilled shrimp, salmon, chicken, tofu or black beans.

Reduce Harmful Inputs:
This recipe contains no added sugar, no deep-fried ingredients and no heavy sauce.

Flavor Matters:
Grilling the corn creates a smoky sweetness, while lime, jalapeño, feta, basil and toasted pepitas bring acidity, heat, saltiness and crunch.

Nutritional Breakdown

Approximate per serving, based on six servings:

• Calories: 281
• Protein: 8g
• Carbohydrates: 25g
• Fiber: 6g
• Total fat: 19g
• Saturated fat: 4.5g
• Sugar: 7g
• Added sugar: 0g
• Sodium: Approximately 325mg

The nutritional estimate is based on six ears of corn, two avocados, ⅓ cup pepitas, ½ cup feta, two tablespoons of olive oil and ½ teaspoon of salt, divided into six servings. Values will vary depending on the size of the corn and avocados and the brand of feta used.

Chef Mark’s Tip

Dress the corn while it is still slightly warm. The warm kernels absorb the lime, garlic and cumin, giving the whole salad more flavor.

Add the avocado and basil at the very end. This keeps the avocado from becoming mashed and the basil from turning dark.

MW&B Serving Suggestion

Serve alongside grilled salmon, shrimp or chicken for a balanced summer dinner. For a plant-forward meal, fold in one can of drained and rinsed black beans and serve over a handful of fresh greens.