Healthy Corn and Arugula Salad Recipe

As the heat of summer takes hold, lighter and fresher dishes become a staple of our mealtime repertoire. If you’re looking for a delicious and healthy side dish to impress your guests or to round out your next family dinner, then look no further than this mouthwatering vegan corn and arugula salad with rainbow tomatoes.

Not only is this dish vibrantly colorful and visually stunning, but it’s also packed full of nutrients, flavor, and plant-based ingredients. The combination of the sweetness of the fresh corn kernels and the peppery notes of the arugula leaves creates an irresistible balance, while the tangy red wine vinegar Dressing brings everything together harmoniously. The burst of Cherry tomatoes and crisp Red onion add an additional layer of texture and taste that will leave your taste buds singing.

This recipe is perfect for any occasion – whether you’re hosting a summer BBQ or need a quick and easy salad to brighten up your weekday lunch – it’s versatile enough to adapt to any situation. In addition to being utterly delicious, it’s also gluten-free, low-fat, and vegan-friendly, making it suitable for those with various dietary requirements.

So put down that boring store-bought salad, grab some Farm-fresh produce from your local farmer’s market or grocery store, and let’s get started on creating something truly spectacular!

Why You’ll Love This Recipe

Corn and Arugula Salad With Rainbow Tomatoes (Vegan)
Corn and Arugula Salad With Rainbow Tomatoes (Vegan)

The Corn and Arugula Salad with Rainbow Tomatoes is an explosion of color, flavor, and nutrition that will satisfy even the most demanding palate. This recipe offers a unique combination of ingredients that perfectly complement each other, creating an exquisite symphony of flavors that will make you want to dance.

At the heart of this salad, you’ll find fresh summer corn and juicy cherry tomatoes bursting with sweetness and tang. Their vibrant colors will brighten up your day and your plate, creating a rainbow of sensations that will put a smile on your face.

But that’s not all. The refreshing baby arugula leaves add a peppery bite that balances out the sweetness of the corn and tomatoes. And the fresh Italian parsley gives an aromatic note that ties everything together.

To top it off, a zesty dressing made with red wine vinegar, dijon mustard, garlic, extra virgin olive oil adds tanginess and depth to the salad. And the optional goat cheese brings a creamy texture and savory flavor that pops in your mouth.

But what makes this recipe truly amazing is its versatility. You can serve it as a light lunch, side dish, or even main course by adding quinoa, chickpeas or pasta. And you can also customize it to your taste by adding avocado, red onion or grilled veggies.

So whether you’re looking for a quick lunch on a busy day or planning a fancy dinner party for your guests, this corn and arugula salad with rainbow tomatoes is the perfect choice to impress and delight everyone.

Ingredient List

 A colorful salad that's as satisfying as it is beautiful!
A colorful salad that’s as satisfying as it is beautiful!

Before you start cooking, it is important to gather all the necessary ingredients. For this corn and arugula salad with rainbow tomatoes, you will need the following:

Salad Ingredients:

  • 4 ears of fresh corn (about 2 cups)
  • 2 cups of baby arugula leaves
  • 1 cup of halved cherry tomatoes
  • 1 large heirloom tomato, diced
  • ¼ cup of diced red onion
  • ¼ cup of chopped fresh Italian parsley

Rainbow Orzo Salad Ingredients:

  • 1½ cups of cooked orzo pasta
  • ½ cup of cooked rainbow quinoa
  • ½ cup of cooked chickpeas
  • ¼ cup of diced avocado (optional)

Dressing Ingredients:

  • 3 tablespoons of extra-virgin olive oil
  • 1½ tablespoons of red wine vinegar
  • 1 teaspoon of Dijon mustard
  • 1 garlic clove, minced
  • Salt and cracked black pepper to taste

Make sure to use fresh and high-quality ingredients to ensure that your salad is as flavorful as possible.

The Recipe How-To

 Bring some sunshine to your plate with this vibrant dish.
Bring some sunshine to your plate with this vibrant dish.

Now comes the fun part: putting everything together for a mouthwatering salad that will impress even the most discerning guests. Here’s how to make the perfect corn and arugula salad with rainbow tomatoes:


  • 4 ears of fresh corn
  • 2 cups of arugula leaves
  • 1 cup of cherry tomatoes, halved
  • 1/2 cup of red onion, diced
  • 1/4 cup of fresh Italian parsley, chopped
  • Salt and cracked black pepper to taste
  • 1/4 cup of extra virgin olive oil
  • 2 tablespoons of red wine vinegar
  • 1 tablespoon of Dijon mustard
  • 1 garlic clove, minced


  1. First, prepare the corn by removing the husks and silk from each ear. Preheat your grill to medium-high heat and grill the corn for approximately 8-10 minutes, turning occasionally until it is done.

  2. Once the corn is grilled to perfection, cut the kernels off each ear with a sharp knife into a large mixing bowl.

  3. Add arugula leaves, cherry tomatoes, red onion, and fresh parsley to the mixing bowl.

  4. In a separate small mixing bowl or cup, whisk together olive oil, red wine vinegar, Dijon mustard, garlic clove, salt and pepper until it becomes an* emulsion.

  5. Add this dressing to the mixing bowl with vegetables and toss everything together with tongs until evenly coated.

  6. Adjust seasoning as necessary with additional salt and pepper to taste.

  7. Serve immediately on a large platter or in smaller bowls garnished with additional arugula leaves and freshly cracked black pepper.

This recipe can easily be multiplied or divided depending on your needs! It makes for an excellent side dish for any summer gathering or light lunch during hot days. Enjoy!

Substitutions and Variations

 When it comes to salads, it doesn't get much more colorful than this one!
When it comes to salads, it doesn’t get much more colorful than this one!

While this Corn and Arugula Salad with Rainbow Tomatoes recipe is already a delightful combination of fresh summer produce and flavors, you can also try some substitutions and variations to further enhance it based on what’s available in your pantry or personal preference.

If you’re not a fan of arugula leaves, you may swap it with baby spinach or mixed greens. You can also add some crunch to it by tossing in sliced almonds, croutons, or candied walnuts. If you don’t like the taste of red onion, replace it with sweet onions or shallots.

For some extra protein-rich power, incorporate chickpeas or black beans into the salad mix. Quinoa or couscous are great substitutes for rainbow orzo especially if you opt for a gluten-free version.

If you’re feeling more adventurous in the kitchen and want to introduce new flavors, you may also serve the salad paired with burrata cheese instead of goat cheese. For a Mexican-inspired twist, try adding diced avocado, lime juice, and chili powder into the dressing mix.

Finally, if corn is not accessible in your area, you may replace it with roasted sweet potatoes, grilled eggplant or zucchini. The beauty of salads is that you can experiment as much as you want to create endless possibilities.

Don’t be afraid to try new things – this salad recipe is versatile so that everyone can switch up their ingredients according to their preferences.

Serving and Pairing

 This salad is a feast for both your eyes and your taste buds.
This salad is a feast for both your eyes and your taste buds.

This refreshing Corn and Arugula Salad with Rainbow Tomatoes is the perfect accompaniment to any summertime meal. The bright, vibrant colors of the salad will add a pop of color to your table while the fresh flavors will impress your guests. This salad can be served as a light meal or as a side dish to grilled meats.

For a casual outdoor gathering, I suggest pairing this salad with grilled chicken, fish or tofu. It is also an excellent addition to any picnic basket or lunchbox for those hot summer days. The sweet corn flavor balances well with the tangy red wine vinegar dressing and adds just the right amount of sweetness to any dish.

If you want to turn this dish into a heartier meal, try adding some protein-packed chickpeas or grilled tofu on top. Alternatively, you can sprinkle some nuts or seeds over the top for an added crunch. To make this salad more filling, you could serve it with a side of quinoa or couscous.

As for drinks, white wine or rose pairs perfectly with this salad. If you want to make things more exciting, try making a fruity cocktail like a classic margarita or mojito.

In conclusion, serving and pairing Corn and Arugula Salad with Rainbow Tomatoes is easy because it pairs well with almost anything. This salad is versatile enough to be served at any mealtime whether it’s lunch, dinner, or even brunch!

Make-Ahead, Storing and Reheating

 Who says salads have to be boring? Not us!
Who says salads have to be boring? Not us!

This corn and arugula salad recipe is a perfect option if you need to prepare it in advance. You can chop and roast the corn a day ahead and store it in an airtight container in the refrigerator. Similarly, you can prepare the dressing up to three days prior and chill it until ready to serve.

When it comes to storing leftover salad, keep it refrigerated in an airtight container. However, due to the fresh and delicate nature of the arugula leaves, this salad is best consumed within 24 hours of preparation. You can also store the salad and dressing separately to protect the freshness of the greens.

When reheating grilled corn for the salad, we recommend using a non-stick pan over medium-low heat, until warmed throughout – approximately 5 minutes. If microwaving, make sure not to overcook as it can lead to chewy and rubbery texture.

Also, did you know that you can transform this salad into a portable dish? Simply toss some of the corn salad mixture into quinoa or pasta for your next picnic or barbecue event. Alternatively, mix them with chickpeas or couscous for an additional protein source.

With these tips on make-ahead instructions, storing options and versatile variations, you won’t have any problem in preparing this delicious dish anytime throughout the week!

Tips for Perfect Results

 This salad is a little bit sweet, a little bit spicy, and a whole lot of deliciousness.
This salad is a little bit sweet, a little bit spicy, and a whole lot of deliciousness.

To make sure your corn and arugula salad with rainbow tomatoes is as delicious as can be, here are a few tips:

Firstly, use the freshest ingredients possible. This dish relies on the combination of sweet corn, peppery arugula, and juicy tomatoes for its success. Opt for fresh summer corn, heirloom tomatoes and crisp baby arugula.

When grilling the corn, make sure to not overcook it. Corn should be grilled until it’s golden brown and slightly charred in spots. This will give it a delicious smoky flavor that pairs perfectly with the other ingredients in this salad.

Another tip is to let the ingredients come together before serving. Tossing the salad together ahead of time allows the flavors to combine and intensify for maximum deliciousness.

Lastly, don’t be afraid to add your own spin on this recipe. Try swapping out cherry tomatoes for heirloom or adding some creamy burrata cheese on top for an extra creaminess. You can also incorporate quinoa or chickpeas for a boost of protein or add some crushed red pepper flakes for a little kick.

Follow these tips and you’re sure to achieve perfect results every time you make this corn and arugula salad with rainbow tomatoes!

Bottom Line

In conclusion, the corn and arugula salad with rainbow tomatoes recipe is a perfect choice for a refreshing summer meal. With its delightful combination of fresh, crisp ingredients and flavorful dressing, it’s a vegan-friendly alternative that’s sure to please even the most discerning palates.

This salad is easy to prepare and can be customized to your liking by adding different vegetables or substituting some of the ingredients. Whether you’re looking for an impressive side dish for your next dinner party or a quick and healthy lunch option, this recipe is a must-try.

So, what are you waiting for? Head to your kitchen and whip up this delicious corn and arugula salad with rainbow tomatoes today! Your taste buds will be thanking you.

Corn and Arugula Salad With Rainbow Tomatoes (Vegan)

Corn and Arugula Salad With Rainbow Tomatoes (Vegan) Recipe

From Delicious Living. Very important: Use the most flavorful tomatoes you can find and only make this salad when you have corn that is fresh and [best quality!]. For added flavor, I roasted the corn kernels the day before preparing this salad.
No ratings yet
Prep Time 15 mins
Cook Time 0 mins
Course Appetizer/Salad
Cuisine Vegan
Calories 287 kcal


Red Wine Vinaigrette

  • 1 medium garlic clove, crushed
  • 1 teaspoon Dijon mustard
  • 2 tablespoons red wine vinegar plus 2 teaspoons red wine vinegar
  • 1/2 cup extra-virgin olive oil (I used half imported Spanish olive oil and half blood orange olive oil)
  • salt, to taste
  • cracked black pepper, to taste


  • 6 packed cups baby arugula leaves
  • 1/2 small bunch fresh Italian parsley, chopped (about 1?2 cup)
  • 1 large ear of corn, shucked, silk removed, and kernels cut off cob
  • 1 pint rainbow cherry tomatoes, halved (assorted colors preferred) or 3 medium heirloom tomatoes, cut into bite-size pieces (assorted colors preferred)


  • In a small bowl, whisk together all vinaigrette ingredients, plus salt and pepper to taste.
  • Place arugula and half of the chopped parsley in a large bowl and toss with half of the vinaigrette. Transfer dressed salad to a platter.
  • Using the same large bowl, add corn kernels with remaining parsley, and toss with half of remaining dressing and a small pinch of salt.
  • Place corn mixture in the center of arugula on the platter. Arrange tomatoes around corn, and then drizzle with remaining vinaigrette.

Add Your Own Notes


Serving: 99gCalories: 287kcalCarbohydrates: 10gProtein: 2gFat: 27.7gSaturated Fat: 3.9gSodium: 25.4mgFiber: 1.7gSugar: 4.3g
Keyword < 15 Mins, Easy, Summer, Vegan, Vegetable
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