Avocado Corn Salad
This avocado corn salad features chickpeas, roasted corn, avocado, tofu feta, cucumber, greens, red onion and a sweet and tangy maple lime almond dressing. It’s vegan, gluten-free, healthy and easy to make for a filling and delicious plant-based meal. This salad is high in protein, oil-free, gluten-free and and fibre-rich.
The salad features roasted corn, which you can make in minutes in the oven, chickpeas, tofu feta, avocado, red onion, greens, avocado and cucumber. For the corn, I added some chili powder and pepper to it for roasting. The roasting really brings out the flavour. You could also make it in a skillet.
For the chickpeas you can use canned or cook your own and for the red onion, avocado and cucumber just need a quick chop and they’re good to go. Throw it all on some salad greens, top with tofu feta and dressing and enjoy!
The tofu is optional and if you’re missing any of the other ingredients, no big deal. I think the dressing is the highlight on this one but if you do have everything, go for it, the flavours and textures are so good together!
Salad Nutrition Benefits
- Avocado. Avocados pack in those good monounsaturated essential fatty acids which may lower cholesterol levels, among many other health benefits. They also provide a good amount of vitamin K which is essential for bone health and their fibre content make them great for digestion and managing blood sugar levels.
- Corn. Corn is high in leutin and zeaxanthin, two phytochemicals that promote healthy vision. They also contain fibre which is good for the gut and supports digestive health. You’ll also find B vitamins, iron and potassium in these sweet little morsels.
- Chickpeas. Adding some protein, fibre and texture to the salad, chickpeas are rich in vitamin K, folate, phosphorus, zinc, copper, manganese, choline, selenium, iron and magnesium. Legumes such as chickpeas are a great way to cover many of your nutritional needs on a plant-based diet.
- Tofu. Tofu adds protein and essential amino acids and is rich in iron, calcium and many minerals such as manganese, selenium, magnesium, copper, zinc and phosphorus. Read more about the benefits of tofu in my guide to tofu and tempeh.
- Almond Butter. Almonds add protein and contain good amounts of vitamin E, copper and magnesium along with essential unsaturated fatty acids and fibre which may help prevent cardiovascular disease.
- Greens. You can use any kind of greens in this salad. I used mixed field greens and while greens vary slightly in their nutritional benefits overall they’re one of the most nutrient-rich foods you can eat. Eat them often. Arugula or spinach would also be a good choice.
- Red Onion. Red onions have anti-inflammatory properties and contain high amounts of disease-fighting antioxidants such as quercetin, along with fibre, folic acid and sulphur compounds that provide many health benefits.
- Cucumber. Cucumbers contain several important vitamins and minerals, especially when you eat them with the peel. They contain antioxidants such as flavanoids and tannins, which help fight free-radicals and redcue the risk of disease. Cucumbers also contain high amounts of water and dietary fibre, making them a great food for a healthy digestive system.
How to Make Tofu Feta
Tofu feta is very easy to make and can be made either cubed or crumbled. I’ve share a recipe for cubed tofu feta before as part of my Mediterranean quinoa bowls but for this recipe we’re going with a crumbled tofu feta. There are a a few different ways you can make tofu feta and not all the ingredients are necessary required for a succesful final product. Here’s what I used in this recipe:
- Pressed firm tofu. I used organic firm tofu for this recipe but extra-firm would also be ok. I wouldn’t recommend soft tofu but you could probably get away with medium (read more about the differences in my guide to tofu.) If you do use medium, I would skip the pressing step as it’s a bit too soft to press. To press firm or extra-firm tofu, wrap a block of tofu in a dish towel and place something heavy on it for about 30 minutes. I use a stack of cookbooks but a heavy skillet also does the trick. If you have a tofu press, go ahead and use that.
- Nutritional yeast. I used 1 tablespoon of nutritional yeast for a little cheesy, salty goodness.
- Sea salt. Feta is salty so I used a full teaspoon of sea salt for that salty, tangy, briny flavour.
- Apple cider vinegar. Apple cider vinegar and lemon bring in the acid. I haven’t tried this recipe with any other kind of vinegar but if you don’t have ACV, white vinegar would probably be ok.
- Lemon. Fresh lemon adds a nice zing!
- Oregano. Oregano brings in some extra flavour. You could add a few more dried herbs if you like such as italian herbs, parsley or basil.
I also added some water to the marinade. After you press the tofu, crumble it into a bowl and add the rest of the ingredients. Let it sit in the fridge for a couple hours up to overnight for best results. It will soak up most of the marinade and have a nice, salty, feta-like flavour. You can keep any leftovers in the fridge for up to 5 days.
Alright, time to get into this salad. First of all, the dressing is BOMB. If you don’t make this salad, at least try the dressing! It’s an addictive combo of fresh lime, almond butter, pure maple syrup, red wine vinegar, sea salt and garlic and I can’t get enough.
More Healthy Salad Recipes
Loving this delicious, healthy salad? Check out these ones too:
Mediterranean Kale Salad // Chickpea Blueberry Salad // Quinoa Avocado Salad with Dijon Vinaigrette // Roasted Chickpea Avocado Salad // Vegan Quinoa Fiesta Salad // Vegan Sweet Potato Buddha Bowl // Sushi Bowl with Vegan Spicy MayoPrint
For the Lime Almond Dressing
- 3 tbsp almond butter (45 g)
- 3 tbsp water
- 2 tbsp fresh lime juice
- 1 tbsp red wine vinegar
- 2 tbsp pure maple syrup
- 1/2 tsp sea salt
- 1/2 tsp garlic powder
For the Tofu Feta
- 1 package firm or extra-firm tofu, pressed for at least 30 minutes
- 1/4 cup each water, fresh lemon juice and apple cider vinegar
- 1 tbsp dried oregano
- 1 tbsp nutritional yeast
- 1 1/2 tsp sea salt
- 1 tsp garlic powder
For the Salad (per serving)
- 1/4 of an avocado, diced
- 1/4 cup minced red onion
- 1/3 of a cucumber, diced
- 1/2 cup chickpeas
- 1/2 cup corn (roast with pinch of chili powder and pepper)
- big handful of mixed field greens, spinach or arugula
- To make the dressing, whisk all the ingredients together until smooth and creamy.
- To make the tofu feta, crumble the tofu in a shallow container, add the rest of the ingredients, shake well to combine then let sit for a few hours up to 5 days.
- To make the roasted corn, turn your oven on to broil (500 F) then place the corn on a baking tray and sprinkle with a little chili powder, salt and pepper. Place the tray in the oven close to the top and roast for 5-10 minutes until starting to brown.
- To assemble the salad, start with the greens then add the chopped cucumber, chickpeas, roasted corn, diced red onion, avocado, tofu feta and top with desired amount of dressing.
- Serving Size: 1
- Calories: 478
- Fat: 22 g
- Carbohydrates: 53 g
- Fiber: 14 g
- Protein: 21 g
Keywords: avocado corn salad