Corn, Mango & Halloumi Salad with Arugula (Gluten-Free & Fresh)
This Corn, Mango & Halloumi Salad with Greens is a vibrant, satisfying dish combining high-protein halloumi, fresh herbs, and a zesty lime dressing—perfect for a gluten-free, vegetarian, and diabetes-friendly summer meal.
- Suitable for diets:
- Gluten Free
- High-Protein
- Nut-Free
- Plant-Based
- Soy-Free
- Vegetarian
Why Diabetes Friendly?
- Balanced macros: Combines protein (halloumi), fibre (greens and cucumber), and moderate carbs (corn and mango) to support steady blood sugar.
- Portion-controlled carbs: Only ¼ cup corn and ½ mango across 2 servings = modest glycemic impact.
- Healthy fats from olive oil enhance satiety and help with blood sugar regulation.
- High-fibre greens and herbs promote digestion and slow glucose absorption.
- Low added sugar: Natural sweetness from mango, with no added sugars in the dressing.
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Equipment
- Nonstick skillet or grill pan
- Mixing bowl ((for salad))
- Small bowl or jar ((for dressing))
Ingredients
For the salad:
- corn (fresh) ½ cup
- mango (ripe, diced) ½
- halloumi cheese (about 100–120g, sliced) ¼ block
- arugula 2 cups
- cucumber (diced) ¼ cup
- red onion (small, thinly sliced) ¼
- mint (chopped) 1 tbsp
- cilantro (chopped) 1 tbsp
For the dressing:
- olive oil 1 tbsp
- lime juice 1 tbsp
- Dijon mustard ½ tsp
- salt ⅛ tsp
- pepper (to taste) 1 pinch
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Cooking Tips
- Pat halloumi dry before grilling to help it brown and avoid excess moisture.
- For extra colour and flavour, try grilling the corn if using fresh or thawed kernels.
- Use firm, ripe mango for best texture and a balance of sweet and tart flavour.
- Substitute arugula with baby spinach or mixed greens for a milder base.
- Add a sprinkle of chili flakes or Tajín seasoning for a spicy-sour kick.
- If making ahead, add halloumi just before serving to retain its warm texture.
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Instructions
- Bring a small pot of water to a boil. Add the corn and cook for 2–3 minutes until tender-crisp. Drain and let cool slightly, then cut the kernels off the cob. (Alternatively, grill the corn for a charred flavour before removing the kernels.)½ cup corn
- Heat a nonstick or lightly oiled pan over medium heat. Sear halloumi slices 1–2 minutes per side until golden brown. Remove and cut into bite-sized pieces.¼ block halloumi cheese
- Whisk olive oil, lime juice, Dijon, salt and pepper.1 tbsp olive oil, 1 tbsp lime juice, ½ tsp Dijon mustard, ⅛ tsp salt, 1 pinch pepper
- In a large bowl, combine greens, corn, mango, cucumber, onion, and herbs. Toss with the dressing. Top with grilled halloumi. Serve and enjoy!½ mango, 2 cups arugula, ¼ cup cucumber, ¼ red onion, 1 tbsp mint, 1 tbsp cilantro
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FAQ
- Can I make this salad ahead of time?
Yes, prepare all components in advance, but grill the halloumi and dress the salad just before serving. - Is this recipe vegan?
No, but you can omit the halloumi or use a plant-based cheese alternative. - Can I use frozen or canned corn?
Yes—just thaw or drain well before adding to the salad. - What’s a good substitute for halloumi?
Try paneer, grilled tofu, or even feta (crumbled and served cold) for similar protein content. - Is this suitable for a low-carb diet?
Mostly—reduce the mango slightly or replace with more cucumber for a lower carb version. - How do I keep halloumi from becoming rubbery?
Don’t overcook it—just 1–2 minutes per side on a hot pan is enough for golden edges and soft texture.
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Nutrition
Per serving
Calories: 225.7kcal
Carbohydrates: 19.5g
Fiber: 2.8g
Sugar: 10.3g
Fat: 14.2g
Saturated Fat: 5.4g
Trans Fat:
Protein: 8.2g
Nutrition Facts
Corn, Mango & Halloumi Salad with Arugula (Gluten-Free & Fresh)
Serving Size
1.5 cup
Amount per Serving
Calories
225.7
% Daily Value*
Fat
14.2
g
22
%
Saturated Fat
5.4
g
34
%
Sodium
467.4
mg
20
%
Potassium
314
mg
9
%
Carbohydrates
19.5
g
7
%
Fiber
2.8
g
12
%
Sugar
10.3
g
11
%
Protein
8.2
g
16
%
Vitamin C
28.6
mg
35
%
Calcium
302.8
mg
30
%
Iron
0.8
mg
4
%
Magnesium
31.3
mg
8
%
Zinc
0.5
mg
3
%
* Percent Daily Values are based on a 2000 calorie diet.
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