Cajun Corn and Kale Salad

Mark Boughton Photography / styling by Teresa Blackburn
  • Yield: 4 to 6 servings
  • Prep: 10 mins
  • Cook: 10 mins

Sweet, crunchy and chewy this is summer in a salad. The bright, clean flavors of this dish make it a perfect side for just about anything. If you don’t have a Cajun seasoning mix, make your own by combining 1/4 teaspoon salt and a big pinch each of cayenne pepper, freshly ground black pepper, dry mustard, crushed fennel seeds and dried thyme.


2quarts water
4-- ears sweet corn
1large bunch kale, stems removed (about 1 pound)
1large red bell pepper, chopped
1large green bell pepper, chopped
1large tomato, chopped
1/2cup chopped sweet onion
1clove garlic, minced
1/4cup extra virgin olive oil
2tablespoons fresh lemon juice
1 1/2teaspoons Cajun Spice Seasoning


  1. Bring 2 quarts of water to a boil in a large pot; add ears of corn. Boil 5 minutes. Set ears aside and reserve cooking water. When corn is cool, slice off kernels.
  2. Return corn water to a boil and add kale and salt. Cook until kale is tender and still bright green, about 5 minutes. Transfer to a colander to drain and cool. Squeeze out excess liquid with your hands and finely chop.
  3. Toss kale with remaining ingredients in a large bowl until well combined. Season with salt. 

Recipe adapted from Farmer John's Cookbook: The Real Dirt on Vegetables (Gibbs Smith, Publisher,, 2006).

Nutritional Info *per serving

  • Calories 340
  • Glycemic Load 11.75
  • Fat 17g
  • Saturated Fat 2.5g
  • Polyunsaturated Fat 2.5g
  • Monounsaturated Fat 11g
  • Cholesterol 0mg
  • Sodium 290mg
  • Potassium 1140mg
  • Carbohydrate 47g
  • Fiber 8g
  • Sugars 16g
  • Protein 9g
  • Trans Fat 0g
  • Vitamin A 390%
  • Vitamin C 400%
  • Calcium 20%
  • Iron 20%