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Peach, Corn, and Tomato Salad

This Peach, Corn, and Tomato Quinoa Salad is a refreshing and nutritious dish that's perfect for summer, combining the natural sweetness of peaches and corn with the tanginess of balsamic dressing. With a balanced mix of fibre, healthy fats, and whole grains, it's a delicious option for anyone looking to maintain stable blood sugar levels.
Servings: 4
Calories: 169.3kcal
Prep Time15 minutes
Cook Time15 minutes
Total Time30 minutes

Ingredients

  • 2 peach ripe, thinly sliced
  • 1 cup cherry tomato halved
  • ¼ cup corn canned
  • ¼ cup red onion thinly sliced
  • ¼ cup quinoa cooked
  • ¼ cup basil fresh leaves, torn
  • 2 tbsp olive oil
  • 1 tbsp balsamic vinegar
  • 1 tsp Dijon mustard
  • ⅛ tsp salt
  • 1 pinch pepper
  • ¼ cup goat cheese crumbled, optional

Instructions

  • In a large bowl, combine the sliced peaches, cherry tomatoes, corn kernels, red onion, quinoa, and basil leaves.
    2 peach, 1 cup cherry tomato, ¼ cup corn, ¼ cup red onion, ¼ cup quinoa, ¼ cup basil
  • In a small bowl, whisk together the olive oil, balsamic vinegar, Dijon mustard, salt, and pepper until well emulsified.
    2 tbsp olive oil, 1 tbsp balsamic vinegar, 1 tsp Dijon mustard, ⅛ tsp salt, 1 pinch pepper
  • Pour the dressing over the peach, corn, and tomato mixture and toss gently to combine.
  • If using, sprinkle the crumbled goat cheese on top of the salad for added creaminess and flavour.
    ¼ cup goat cheese

Cooking Tips

  • Quinoa: Cook the quinoa ahead of time and allow it to cool before adding it to the salad to prevent wilting the vegetables.
  • Seasonal Variations: Substitute peaches with nectarines or apples depending on the season and availability.
  • Balsamic Vinegar: Use a good quality balsamic vinegar for the dressing to enhance the flavour of the salad.
  • Goat Cheese: For a vegan option, omit the goat cheese or substitute it with a plant-based cheese alternative.

Nutrition

Nutrition Facts
Peach, Corn, and Tomato Salad
Serving Size
 
1 cup
Amount per Serving
Calories
169.3
% Daily Value*
Fat
 
10.7
g
16
%
Saturated Fat
 
3.1
g
19
%
Cholesterol
 
6.5
mg
2
%
Sodium
 
154.9
mg
7
%
Potassium
 
243.1
mg
7
%
Carbohydrates
 
15.3
g
5
%
Fiber
 
2.2
g
9
%
Sugar
 
8.9
g
10
%
Protein
 
4.7
g
9
%
Vitamin C
 
13.1
mg
16
%
Vitamin D
 
0.1
µg
1
%
Calcium
 
36.3
mg
4
%
Iron
 
1.2
mg
7
%
Magnesium
 
24.6
mg
6
%
Zinc
 
0.6
mg
4
%
* Percent Daily Values are based on a 2000 calorie diet.