A colourful sweetcorn salad served in edible lettuce cups that are easy and quick to prepare. Vegetables are an essential part of the diet, providing many essential nutrients and fibre. Different colours of vegetables contain different nutrients and provide various health benefits making it so important to eat various colourful vegetables.
Serves: 6 (3 ‘cups’ per serving)
Dietary: Suitable for vegan, milk-free, gluten-free, wheat-free, nut-free, egg-free,
Preparation time: 15 minutes
Cooking time: 0
INGREDIENTS
200 g tin sweetcorn (no added salt), drained
½ orange pepper, diced
¼ cucumber, cubed
6 cherry tomatoes, quartered
1 spring onion, trimmed and sliced
Juice of ½ lime
2 tsp olive oil
1 tsp honey (or vegan alternative)
2 little gem lettuces, leaves removed and washed
METHOD
- Mix all the vegetables in a bowl.
- In a small bowl, mix the lime juice, oil and honey and whisk until combined.
- Drizzle the dressing over the vegetables and mix until they are well coated.
- Spoon the salad into the lettuce leaf ‘cups’ and serve immediately. The sweetcorn mixture can be kept covered in the fridge for 2-3 days.
This recipe has been donated by Emily Cleland, Student Nutritionist
NUTRITION INFORMATION
Per serving:
Total calories: 46 kcal
Fat: 1.7 g
Saturated Fat: 0.3 g
Carbohydrate: 6.8 g
Total sugar: 4.6 g
Fibre: 1.5 g
Protein: 1.3 g
Salt: <0.01 g
NUTRITION FACTS
- This salad is an excellent source of vitamin C and is low in fat, saturated fat, sugar and salt.
- The flavours tend to be appealing to young palates and look visually attractive.
- The salad contains different coloured vegetables, containing different nutrients and other compounds thought to be beneficial to health.
VARIATIONS
- Other vegetables could be used, e.g., grated carrot and peas.
- Sprinkle some seeds, e.g. pumpkin, sunflower, sesame, over the top for crunch and added nutrients.
Checked by Kathy Lewis, Registered Nutritionist
© 2021 The Caroline Walker Trust