Avocado Corn Poblano Salad

Mexican Avocado Corn Poblano Salad Recipe

Region / culture: Mexico | Preparation time: 20 minutes | Cooking time: 10 minutes | Servings: 4

Introduction

The Avocado Corn Poblano Salad is a vibrant and refreshing dish that combines the sweetness of fresh corn, the smoky flavor of grilled poblano peppers, and the creamy texture of avocados. This salad is perfect for summer barbecues, picnics, or as a healthy side dish for your favorite grilled proteins. The addition of lime juice and cilantro brings a bright and zesty flavor that complements the richness of the avocado beautifully. This recipe is not only delicious but also visually appealing, making it a great choice for entertaining.

History

The Avocado Corn Poblano Salad is a dish that has its roots in the culinary traditions of Mexico and the Southwestern United States. The combination of corn, poblano peppers, and avocado is common in Mexican cuisine, where these ingredients are staples. Over time, this salad has gained popularity across the globe, especially in areas that appreciate fresh, wholesome, and flavorful dishes. The recipe has evolved, incorporating various ingredients and dressings, but the core elements remain the same, celebrating the natural flavors of its components.

Ingredients

6 small ears of fresh corn
2 poblano peppers
all natural PAM vegetable cooking spray
2 tbsp extra-virgin olive oil
0.5 tsp grated lime rind
0.25 cup fresh lime juice
0.5 tsp salt
0.25 tsp coarse ground pepper
0.25 tsp ground cumin
0.5 medium-sized purple onion, diced
3 tbsp chopped fresh cilantro
4 small california avocados, peeled and sliced

How to prepare

Coat the corn and peppers with cooking spray.
Grill the corn and peppers on a Weber charcoal or gas barbecue, covered with the grill lid, over medium-high heat (350°F (177°C) to 400°F) for 10 minutes or until lightly charred, turning occasionally.
Allow the corn and peppers to cool slightly.
Cut the corn kernels from the cobs and set them aside.
Remove the stems and seeds from the peppers, and coarsely chop them; set aside.
In a large bowl, stir together the lime rind and the next 4 ingredients.
Add the corn, peppers, avocado, onion, and cilantro to the bowl, and toss gently.
Serve with grilled shrimp, chicken, or hamburgers.

Variations

There are many ways to vary this recipe to suit your taste or to use what you have on hand. For a spicier version, add diced jalapeños or increase the amount of ground cumin. If you prefer a sweeter salad, add cherry tomatoes or diced mango. For a more substantial dish, include black beans, quinoa, or grilled chicken.

Cooking Tips & Tricks

To maximize the flavors in this salad, it's important to grill the corn and poblano peppers until they are just lightly charred. This enhances their sweetness and smokiness. When cutting the avocado, use a knife to slice it in the shell, then scoop out the slices with a spoon to maintain their shape. Adding the avocado last and tossing the salad gently will prevent the avocado from becoming mushy. For an extra burst of flavor, consider adding a pinch of smoked paprika or a squeeze of additional lime juice before serving.

Serving Suggestions

This salad is versatile and can be served in various ways. It makes a great side dish for grilled meats or seafood, adding a fresh and zesty flavor to the meal. It can also be served as a light main course, perhaps accompanied by a slice of rustic bread or a handful of tortilla chips for added crunch. For a more filling option, add black beans or quinoa to the salad.

Cooking Techniques

Grilling the corn and poblano peppers is key to developing the flavors in this salad. For those without a grill, these ingredients can be broiled in the oven until lightly charred. Another technique is to use a cast-iron skillet on the stovetop to char the vegetables, which adds a similar depth of flavor.

Ingredient Substitutions

If fresh corn is not available, frozen corn can be used as a substitute; just thaw and pat dry before grilling. In place of poblano peppers, bell peppers can be used for a milder flavor or other chili peppers for more heat. Lemon juice can replace lime juice, and red onion can be used instead of purple onion for a slightly different flavor profile.

Make Ahead Tips

This salad can be made ahead of time, with a few adjustments. Grill the corn and poblano peppers, and prepare the dressing in advance. Combine all the ingredients except for the avocado a few hours before serving. Add the avocado and toss gently just before serving to maintain its freshness and texture.

Presentation Ideas

Serve the salad in a large, shallow bowl to showcase its vibrant colors. Garnish with extra cilantro leaves, lime wedges, and a sprinkle of coarse sea salt to enhance its visual appeal. For individual servings, consider using avocado halves as bowls, filling them with the salad for a unique and elegant presentation.

Pairing Recommendations

This salad pairs beautifully with grilled meats, such as steak, chicken, or fish, especially when they are seasoned with complementary flavors like lime, cilantro, and cumin. It also goes well with other Mexican-inspired dishes, such as tacos, enchiladas, or quesadillas. For a refreshing drink pairing, consider a crisp white wine, a light beer, or a mojito.

Storage and Reheating Instructions

This salad is best enjoyed fresh, but leftovers can be stored in an airtight container in the refrigerator for up to one day. It's not recommended to freeze this salad, as the texture of the avocados and vegetables will change. To refresh leftovers, add a squeeze of fresh lime juice and a sprinkle of salt before serving.

Nutrition Information

Calories per serving

A serving of Avocado Corn Poblano Salad contains approximately 250-300 calories, making it a nutritious and satisfying side dish or a light main course. The calories mainly come from the healthy fats in the avocado and olive oil, with a moderate amount from the carbohydrates in the corn and onions.

Carbohydrates

This salad is relatively low in carbohydrates, with the primary sources being the corn and onions. One serving of this salad contains approximately 15-20 grams of carbohydrates. The fiber content from the vegetables and avocados helps to slow down the absorption of sugars, making it a healthy option for those monitoring their carbohydrate intake.

Fats

The Avocado Corn Poblano Salad is rich in healthy fats, primarily from the avocados, which are a great source of monounsaturated fats. These fats are beneficial for heart health and can help to lower bad cholesterol levels. The extra-virgin olive oil also contributes healthy fats to the dish. In total, a serving of this salad contains about 15 grams of fat, most of which are heart-healthy.

Proteins

While this salad is not high in protein, it does contain a small amount, approximately 3-4 grams per serving, coming mainly from the avocados and corn. To make it a more protein-rich meal, serve the salad with grilled shrimp, chicken, or hamburgers, as suggested in the recipe.

Vitamins and minerals

This salad is an excellent source of vitamins and minerals, including Vitamin C from the lime juice and peppers, Vitamin E, and potassium from the avocados, and various B vitamins from the corn. It also provides antioxidants and phytonutrients from the cilantro and poblano peppers, contributing to overall health and well-being.

Alergens

This salad is free from most common allergens, including gluten, dairy, nuts, and soy. However, those with specific food sensitivities should check the ingredients list carefully, especially the cooking spray, to ensure it meets their dietary needs.

Summary

Overall, the Avocado Corn Poblano Salad is a nutritious and balanced dish, rich in healthy fats, vitamins, and minerals, with a moderate amount of carbohydrates and a low protein content. It's an excellent choice for those looking for a heart-healthy, flavorful, and visually appealing meal.

Summary

The Avocado Corn Poblano Salad is a delightful dish that combines fresh, flavorful ingredients in a healthy and visually appealing way. It's versatile, easy to prepare, and perfect for a variety of occasions. Whether served as a side dish or a light main course, this salad is sure to impress with its combination of textures, flavors, and nutritional benefits.

How did I get this recipe?

I can still picture the first time I came across this recipe for Avocado Corn Poblano Salad. It was a warm summer day, much like today, when I was visiting my dear friend Maria in her cozy little kitchen. Maria and I have been friends for as long as I can remember, and she is a wonderful cook. We spent many afternoons together, sharing recipes and cooking up delicious dishes for our families.

That day, Maria had just returned from a trip to Mexico, and she was eager to show me a new recipe she had learned while she was there. As soon as I walked into her kitchen, I could smell the fragrant aromas of roasted poblano peppers and fresh corn. Maria greeted me with a warm hug and a twinkle in her eye. "I have something special to share with you today," she said, as she pulled out a ripe avocado and a few other ingredients from her pantry.

As Maria began to chop and mix the ingredients together, she told me the story of how she had learned to make this salad from a local street vendor in Mexico City. The vendor had been selling his delicious avocado corn poblano salad for years, and Maria couldn't resist asking him for the recipe. He had graciously shared it with her, and now she was passing it on to me.

I watched intently as Maria expertly diced the avocado, roasted the poblano peppers over an open flame, and charred the fresh corn kernels in a hot skillet. She then combined all the ingredients in a bowl and tossed them with a simple dressing of lime juice, olive oil, and a hint of cumin. The result was a vibrant and flavorful salad that was both refreshing and satisfying.

As Maria and I sat down to enjoy our meal, we chatted and laughed, savoring each bite of the avocado corn poblano salad. The creamy avocado, sweet corn, and smoky poblano peppers were a perfect combination of flavors and textures. I knew right away that this recipe would become a staple in my own kitchen.

Over the years, I have made this avocado corn poblano salad countless times for my family and friends. It has always been a hit at potlucks and gatherings, and I love sharing the story of how I learned to make it from my dear friend Maria. Each time I prepare this salad, I am transported back to that sunny afternoon in Maria's kitchen, where the sounds and smells of Mexico filled the air.

As I sit here now, reminiscing about that special day, I am grateful for the gift of friendship and the joy of cooking. And I am reminded once again of the power of food to bring people together and create lasting memories. I hope that this recipe will bring as much joy and connection to your kitchen as it has to mine. Enjoy!