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45 minutes
4 servings
Adjust servings
dairy-free
(?)
Has dairy from:
feta cheese
gluten-free
(?)
Has gluten from:
soy sauce (regular)
kid friendly
has meat
has pasta
has seafood
mediterranean
vegan
(?)
Not vegan due to:
feta cheese
vegetarian
pescetarian
paleo
(?)
Not paleo due to:
feta cheese
brown sugar
This recipe has no customizations.
 
Bon Appétit
This recipe fits right into a balanced diet.
 
Nutrition Rating Details
Here are the percentages used to determine the nutritional rating for this recipe:
• Calcium: 0.8% of RDA
• Calories: 12.5% of RDA
• Carbs: 7.9% of RDA
• Fat (total lipid): 26.3% of RDA
• Fiber: 10.0% of RDA
• Fructose: 8.2% of RDA
• Protein: 7.9% of RDA
• Sodium: 41.0% of RDA
• Sugar: 24.4% of RDA
• Vitamin A (IU): 43.6% of RDA
• Vitamin B6: 17.5% of RDA
• Vitamin C: 57.5% of RDA
• Iron: 3.1% of RDA
• Magnesium: 13.1% of RDA
• Manganese: 5.2% of RDA
• Niacin: 12.3% of RDA
• Potassium: 11.1% of RDA
• Zinc: 10.7% of RDA
If all nutritional components are less than 50% of RDA (and all vitamins and minerals are less than 400% of RDA) the recipe gets a “Bon Appétit” rating.
 
INGREDIENTS
Amount
Measure
Ingredient
Substitutions
3
whole
shucked.
 
1
whole
jalapeno, anaheim, poblano or serrano.
 
1
whole
 
1
whole
chopped.
 
1
whole
medium size, chopped.
 
4
ounces, weight
crumbled.
 
1/2
cups
use a combination of herbs if preferred for garnish. chopped.
 
1
clove
crushed or minced.
 
2
tbsp
 
2
tbsp
fresh squeezed.
 
1
whole
zest.
 
1/4
tsp
 
1/2
tsp
 
1/2
tsp
1/2
tsp
 
1
tsp
 
1/2
tsp
 
 
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PREPARATION
MAKING THE DRESSING
1.
In a mason jar, mix 1 clove garlic, crushed or fine mince, 2 Tablespoons (30ml) olive oil, 2 Tablespoons (30ml) fresh lemon juice, Zest of 1 fresh lemon, 1/4 teaspoon of salt, 1/2 teaspoon dijon mustard, 1/2 teaspoon soy sauce (use Tamari for Gluten Free), 1/2 teaspoon brown sugar, 1 teaspoon balsamic vinegar, 1/2 teaspoon paprika, black pepper to taste.
2.
Put the lid on tightly and shake well until all ingredients are combined. Set aside.
MAKING THE SALAD
3.
Roast the corn, peppers and chili: Lightly coat whole corn, bell pepper and chili with oil. Heat the grill or bbq and roast the corn, bell pepper and chili till cooked and slightly charred.
4.
Allow vegetables to cool, then in a large bowl, shuck the corn. Peel the chili pepper and bell pepper and then remove the seeds. Chop the bell pepper and mince the chili pepper. Add to bowl with the corn.
5.
In same bowl, add cucumber, tomato and herbs.
6.
Before serving, shake or combine dressing again and toss into salad. Add additional salt and pepper to taste.
 
THIS RECIPE CAN BE CUSTOMIZED
1.
Make it Gluten Free!
 
A gluten-free variant of this recipe can be made. Just substitute gluten-free soy sauce for soy sauce (regular).
2.
Make it Wheat Free!
 
A wheat-free variant of this recipe can be made. Just substitute gluten-free soy sauce for soy sauce (regular).
 
NUTRITION
This recipe has the following nutrient totals:
Calories 250
Protein 8.87 g
Carbohydrates 21.8 g
Iron 0.59 mg
Fiber 2.80 g
Calcium 7.89 mg
(plus many more nutrients)
Sample Recipe Chart:
 
The sample chart shows the nutritional data that is typically shown for any given recipe. The chart shows both nutrition totals as well as per-ingredient nutrition.
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