Parmesan Zucchini Corn Salad

By Rena |

This Parmesan Zucchini Corn Salad recipe is so flavorful, easy to make, and the perfect side dish recipe you can enjoy all year round. Made with Zucchini, fresh corn, beans, and parmesan cheese, this recipe will be ready in 15 minutes.

zucchini recipe

Zucchini is one of my favorite vegetables. There are just so many recipes you can come up with using zucchini. This Parmesan Zucchini Salad recipe is one of my favorites. It is super flavorful and easy to make. Crisp zucchini is covered in tangy Parmesan, then mixed with black beans and corn – simple, delicious, and packed with goodness!

If you’re looking for other delicious salads, why not also try my delicious Shrimp Avocado Salad or my Easy Greek Chicken Salad Recipe!

why you’ll love this Parmesan Zucchini Corn Salad

  • An easy salad. If you are organized and have all your ingredients ready this recipe will be ready in just about 10-15 minutes.
  • Have as a main or aside. You can use this recipe as a side dish with some grilled chicken or salmon. Or just enjoy it as is. As a salad!
  • Healthy and filling. Packed with nutrient-rich zucchini and corn, this is also hearty and filling due to the black beans.

 

ingredients you’ll need

  • Veggies: Zucchini, Corn
  • Black Beans
  • Olive Oil
  • Garlic Cloves
  • Seasoning: Italians seasoning, ground cumin, salt, and pepper.
  • Grated Parmesan

 

how to make this parmesan zucchini corn salad

  • Cook the zucchini – Add zucchini to a heated pan with olive oil, cook and stir frequently until just softens about 3-4 minutes. Then season and set aside.
  • Cook your other ingredients –  Add remaining oil to the heated pan, and sauté garlic for 1 minute. Stir in corn, beans, and seasoning. Cook for 3-4 mins, top with Parmesan and enjoy!

zucchini and corn

recipe notes and tips

  • When choosing zucchini, the squash should feel heavy for its size. The skin should be a dark green color and smooth and ideally blemish-free. If the skin looks slightly shriveled, it’s most likely not freshly picked.
  • Don’t overcook the zucchini, it should remain crisp and bright green.
  • Add some chili flakes for a punch of spiciness.
  • Sprinkle on some fresh parsley as garnish. Parsley works great on corn and zucchini!
  • You can use frozen, canned, or fresh corn kernels.
  • If time allows, grill your corn for another layer of flavor!

 

faq’s

what are the benefits of zucchini?

Zucchini contains a whole host of vitamins, minerals, and beneficial plant compounds. Cooked zucchini is particularly high in vitamin A, while raw zucchini contains slightly less.

Zucchini contains several antioxidants that may provide various health benefits. The highest levels are found in the skin, so need to peel – keep on that lovely skin!

Zucchini is one of those vegetables that’s versatile and easy to work with. It goes well with many different recipes or simply cooked on its own as a side dish.

Here are a few ideas for you to try with zucchini:

Roast zucchini with other vegetables like mushroom, peppers, onions, carrots, and eggplant.

Mix some diced zucchini with salads and add cheeses like feta and goat cheese.

Spiralize zucchini into noodles (zoodles) for low carb options in place of pasta.

They are also great baked with other veggies as a side dish like THIS recipe.

Use zucchini in frittatas for a filling and nutritious breakfast recipe.

Use zucchini in baking to add some nutrition and moisture to your baked goodies. Like these Chocolate Zucchini Muffins.

easy zucchini salad recipe

bowl of zucchini salad

Can Zucchini be eaten uncooked

Even though zucchini is often cooked in most recipes, some eat zucchini raw and it is ok to do so. Raw zucchinis can be served raw in salads, with dips, or oftentimes served as noodles (spiralized ) for low carb options instead of pasta.

squash and beans in a bowl

Is there a substitute for Zucchini?

If you are serving zucchini in its raw form then your best option for a substitute will be cucumbers. They belong to the same family of the (gourd family, Cucurbitaceae). As far as a substitute that calls for cooked zucchini you can use some sort of squash instead. Preferably yellow squash. Pumpkin might also work in place of zucchini in soup recipes.

overhead shot of vegetables in a bowl

veggies in a bowl

other easy zucchini recipes?

Want some more recipes with zucchini? I have you covered. Check out these recipes below:

 

If you try a recipe and you like it, leave us some feedback in the comment section below, and don’t forget to rate it! We would love it if you shared it with friends and family.

Finally, please use our hashtag #healthyfitnessmeals on INSTAGRAM for a chance to be featured! FOLLOW Healthy Fitness Meals on FACEBOOK | INSTAGRAM | PINTEREST | TWITTER for all of our latest blog posts and recipes.

zucchini corn salad

Parmesan Zucchini Corn Salad

Fresh and flavorful zucchini salad made with corn, beans, and parmesan cheese.
4.43 from 7 votes
Print Pin Rate
Course: Salad, Side Dish
Cuisine: American
Prep Time: 5 minutes
Cook Time: 10 minutes
0 minutes
Total Time: 15 minutes
Servings: 6
Calories: 136kcal
Author: Rena

Ingredients

  • 4 Medium Zucchini diced into bite-sized pieces
  • 2 Tbsp Olive Oil divided
  • 4 Garlic Cloves minced
  • 1 Cup Corn Kernels frozen, canned or fresh
  • 1 Cup Canned Black Beans rinsed
  • 1 Tbsp Italian Seasoning
  • ½ Tbsp Ground Cumin
  • ¼ Cup Grated Parmesan
  • Salt and pepper, to taste

Instructions

  • Heat one tablespoon of oil in a large skillet over medium-high heat. Add zucchini and cook stirring frequently until just softens, about 3-4 minutes; it should remain crisp and bright green.
  • Season with salt and pepper and set aside on a plate.
  • Add remaining oil to the heated pan, and sauté garlic for 1 minute. Stir in corn, beans, and seasoning.
  • Cook for 3-4 minutes, then return zucchini to the pan and top with parmesan. Toss to combine. Enjoy!

Video

Notes

  • When choosing zucchini, the squash should feel heavy for its size. The skin should be a dark green color and smooth and ideally blemish-free. If the skin looks slightly shriveled, it's most likely not freshly picked.
  • Don't overcook the zucchini, it should remain crisp and bright green.
  • Add some chili flakes for a punch of spiciness.
  • Sprinkle on some fresh parsley as garnish. Parsley works great on corn and zucchini!
  • You can use frozen, canned, or fresh corn kernels.
  • If time allows, grill your corn for another layer of flavor!
Nutritional facts:
Please keep in mind that the nutritional information is calculated using a nutrition facts calculator. It is a rough estimate and can vary greatly based on products used.

Nutrition

Calories: 136kcal | Carbohydrates: 15g | Protein: 6g | Fat: 7g | Saturated Fat: 2g | Cholesterol: 4mg | Sodium: 237mg | Potassium: 495mg | Fiber: 4g | Sugar: 4g | Vitamin A: 325IU | Vitamin C: 25.2mg | Calcium: 99mg | Iron: 1.9mg
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Reader Interactions

Comments

  1. Ashley Robinson says

    5 stars
    This is a great recipe! It was easy to make and helps me meet my fitness goals. It goes great with a chicken breast.

  2. Tam says

    Hi love this recipe it was so good! It says 136 calories but doesn’t not say the portion size, can you tell me if that 1 cup or 1/2 cup ect

    Thanks

    • Roxanna says

      5 stars
      Made this today for a Sunday Family dinner and it was delicious! So easy to make! I really enjoy trying your recipes!

  3. Colleen says

    This sounds delicious! Have you ever made this salad ahead of time, then refrigerated and served cold? Thanks!

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