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.
- Suitable for diets:
- Gluten Free
- Heart-Healthy
- High-Fiber
- Nut-Free
- Plant-Based
- Soy-Free
Why Diabetes Friendly?
- Low Glycemic Ingredients: The salad is made with peaches, tomatoes, and corn, which have a relatively low glycemic index, helping to avoid spikes in blood sugar levels.
- Fibre-Rich: Quinoa and vegetables add fibre to the salad, which aids in slowing down the absorption of sugars into the bloodstream.
- Healthy Fats: The olive oil in the dressing provides healthy fats that can help manage blood sugar levels.
- Balanced Meal: The combination of healthy fats, fibre, and protein from quinoa contributes to stable blood sugar levels and sustained energy.
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Ingredients
- peach (ripe, thinly sliced) 2
- cherry tomato (halved) 1 cup
- corn (canned) ¼ cup
- red onion (thinly sliced) ¼ cup
- quinoa (cooked) ¼ cup
- basil (fresh leaves, torn) ¼ cup
- olive oil 2 tbsp
- balsamic vinegar 1 tbsp
- Dijon mustard 1 tsp
- salt ⅛ tsp
- pepper 1 pinch
- goat cheese (crumbled, optional) ¼ cup
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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.
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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
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FAQ
- Can I use frozen corn instead of canned?
Yes, thaw and drain the frozen corn before adding it to the salad for a fresher taste. - How long can I store this salad?
This salad is best served fresh, but it can be stored in an airtight container in the refrigerator for up to 2 days. - What can I substitute for quinoa?
You can substitute quinoa with other whole grains like farro, bulgur, or couscous if preferred, though these may have different nutritional profiles. - Is this salad suitable for meal prep?
Yes, but it’s recommended to keep the dressing separate and mix it just before serving to keep the salad fresh and crisp.
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Nutrition
Per serving
Calories: 169.3kcal
Carbohydrates: 15.3g
Fiber: 2.2g
Sugar: 8.9g
Fat: 10.7g
Saturated Fat: 3.1g
Trans Fat:
Protein: 4.7g
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.
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