Fresh Corn and Tomato Salsa

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2 ears fresh corn, husks and silks removed

2 large ripe tomatoes, diced

1 small red onion, finely chopped

1 jalapeno pepper, seeds and ribs removed, finely chopped (optional, for heat)

1/2 cup fresh cilantro, chopped

Juice of 2 limes

2 tablespoons olive oil

Salt and pepper to taste


Bring a pot of water to a boil. Add the corn, and boil for 3-5 minutes until the kernels are tender. Once done, drain and allow the corn to cool.

Once the corn is cool enough to handle, cut the kernels off the cob. Place the kernels in a large bowl.

Add the diced tomatoes, chopped red onion, jalapeno (if using), and chopped cilantro to the bowl with the corn.

In a small bowl, whisk together the lime juice, olive oil, salt, and pepper.

Pour the dressing over the corn and tomato mixture, and toss until well combined.

Taste the salsa and adjust the seasoning with more salt, pepper, or lime juice if needed.

Let the salsa sit for at least 30 minutes before serving to allow the flavors to meld together. You can also cover and refrigerate it for a few hours or overnight to enhance the flavors.

Serve with your favorite tortilla chips or as a topping for tacos, grilled chicken, or fish.

Enjoy this refreshing, healthy, and sustainable recipe!

Per Serving:

  • Calories: 140
  • Fat: 7g (Saturated: 1g)
  • Cholesterol: 0mg
  • Sodium: 10-200mg (depending on how much salt is added)
  • Potassium: 350mg
  • Carbohydrates: 18g (Fiber: 3g, Sugars: 6g)
  • Protein: 3g
  • Vitamin A: 20%
  • Vitamin C: 30%
  • Calcium: 2%
  • Iron: 4%

The fresh corn and tomatoes provide the bulk of the carbohydrates in this recipe, while also supplying fiber, various vitamins, and antioxidants. Corn is especially high in B vitamins and contains some protein. The lime juice offers vitamin C, and the olive oil provides heart-healthy monounsaturated fats. If you decide to include the jalapeno pepper, it will add a small amount of vitamin C and capsaicin, which is known for its anti-inflammatory properties.