Zucchini Corn Salad

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This zucchini corn salad is a vibrant, summer-inspired dish that combines the sweetness of fresh corn with the crispness of zucchini for a refreshing and nutritious meal. Perfect as a light side or a healthy main, this salad is easy to prepare and bursting with seasonal flavors.

Zucchini Corn Salad

If you have zucchini blowing up your garden, this is a terrific recipe to use up some of those. This is a delicious dish in any season especially since zucchini can usually be found year-round.

We have more healthy zucchini recipes on this website like our vegan zucchini bread and these dairy-free chocolate zucchini muffins.

Reasons you will love this recipe

  • Fresh and Flavorful: This salad highlights the natural sweetness of corn and the crisp texture of zucchini, creating a refreshing and delicious combination that’s perfect for summer.
  • Healthy and Nutritious: Packed with vitamins, minerals, and fiber, this oil-free salad is a low-calorie, nutrient-rich option that supports a healthy lifestyle.
  • Easy to Prepare: With simple ingredients and minimal cooking required, this zucchini corn salad is quick and easy to make, making it an ideal choice for busy weeknights or summer gatherings.
  • Vegan and Oil-Free: Suitable for a variety of dietary preferences, this salad is both vegan and oil-free, offering a light yet satisfying dish without any added fats.

Ingredients you will need

  • Zucchini- Offers a crisp, tender texture and a subtle, fresh flavor that complements the sweetness of the corn, creating a balanced and refreshing salad.
  • Corn- Fresh or frozen corn kernels add a sweet, juicy crunch that complements the hearty texture of the zucchini. They also bring a pop of color and a natural sweetness that balances the savory and tangy flavors in the salad, making it more vibrant and flavorful.
  • Rice- Use any type of rice you prefer. I like to use brown rice or a blend of rice types.
  • Light Dressing- The ingredients for the simple dressing are Dijon mustard, maple syrup, lemon juice, dill, and salt.

How to make zucchini corn salad

The recipe card at the bottom of the page has the full list of ingredients with measurements and instructions.

STEP #1: Cook the rice according to the package instructions.

STEP #2: While the rice is cooking, make the dressing by adding the lemon juice, Dijon mustard, maple syrup, dill weed, and salt to a small bowl and whisking together well. Set it to the side.

STEP #3: Slice zucchini in half lengthwise, then slice into half-moons.

STEP #4: I use frozen corn and defrost it by placing it in a colander and running warm water over it.

STEP #5: Place zucchini slices, corn, rice, and scallions in a large bowl.

STEP #6: Pour the dressing over the rice, zucchini, and other vegetables. Serve and enjoy!

Recipe adapted from Dr. Neal Barnard’s book, Breaking the Food Seduction.

Frequently Asked Questions

Can I use frozen corn in this zucchini corn salad?

Yes, you can use frozen corn in this salad; just be sure to thaw and drain it before adding it to the salad to maintain the best texture and flavor.

Can I add protein to this salad?

Absolutely! You can add protein to the salad by including ingredients like chickpeas, tofu, or edamame. These additions will make the salad more filling and turn it into a complete meal.

How long can I store zucchini corn salad?

Zucchini corn salad can be stored in an airtight container in the refrigerator for up to 3-4 days.

If you try this recipe, please let us know how you like it by rating it and leaving a comment. We love to hear from you!

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Zucchini Corn salad
4.73 from 11 votes

Zucchini Corn Salad

This simple yet nourishing whole grain salad will tame the hungriest of appetites! Recipe adapted from Dr. Neal Barnard's book, Breaking the Food Seduction.
Prep: 15 minutes
Cook: 20 minutes
Total: 35 minutes
Servings: 6

Ingredients 

  • 3 cups cooked wild or brown rice
  • 1 lb zucchini
  • 2 cups whole corn kernels
  • 1/4 cup sliced scallions
  • 4 tablespoons lemon juice
  • 2 teaspoons Dijon mustard
  • 1 teaspoon maple syrup
  • 2 teaspoons dill weed
  • 1/2 teaspoon salt

Instructions

  • Cook the rice according to the package instructions.
  • While the rice is cooking, make the dressing by adding the lemon juice, Dijon mustard, maple syrup, dill weed, and salt to a small bowl and whisking together well. Set it to the side.
  • Slice zucchini in half lengthwise, then slice into half-moons.
  • I use frozen corn and defrost it by placing it in a colander and running warm water over it.
  • Place zucchini slices, corn, rice, and scallions in a large bowl.
  • Pour the dressing over the rice, zucchini, and other vegetables. Serve and enjoy!

Video

Notes

Tips & Suggestions:
Corn- You can use frozen corn in this salad; just be sure to thaw and drain it before adding it to the salad to maintain the best texture and flavor.
Protein- Add more protein to the salad by including ingredients like chickpeas, tofu, or edamame. These additions will make the salad more filling and turn it into a complete meal.
Storage- Store in an airtight container in the refrigerator for up to 3-4 days.
We have more healthy zucchini recipes on this website like our vegan zucchini bread and these dairy-free chocolate zucchini muffins.

Nutrition

Calories: 136kcal | Carbohydrates: 23.5g | Protein: 3.7g | Fat: 3.9g | Saturated Fat: 2g | Fiber: 2.2g | Sugar: 5.3g

Disclaimer

To obtain the most accurate representation of the nutritional information in a given recipe, you should calculate the nutritional information with the actual ingredients used in your recipe, using your preferred nutrition calculator. You are solely responsible for ensuring that any nutritional information provided is accurate, complete, and useful.

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8 Comments

  1. This salad was delicious. A couple days later I used it for the base of Refrigerator soup. What a great taste. Thank you for the recipe.

  2. Thanks Terri! This looks good and simple enough for it to be a go to in my food program. I don’t know what I would do if wonderful people like yourself didn’t come up with these things!

4.73 from 11 votes (8 ratings without comment)

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