Sweetcorn and Edamame Summer Salad with Lime Dressing

Why This Recipe Works for Athletes

This light summer salad combines the natural sweetness of sweetcorn with the plant protein of edamame, all dressed in a zingy lime vinaigrette. It is ideal for hot training days when you need a refreshing, carbohydrate-rich meal that does not weigh you down. Eat it as a pre-training lunch 2–3 hours before shorter sessions, or as part of your post-workout meal alongside a protein source.

Ingredients

• 300g sweetcorn kernels (from 2 fresh cobs or a tin, drained)
• 200g frozen edamame, defrosted and shelled
• ½ red onion, finely diced
• 1 red pepper, deseeded and diced
• Small bunch of fresh coriander, roughly chopped
• Juice of 2 limes
• 2 tbsp extra virgin olive oil
• ½ tsp ground cumin
• Salt and black pepper to taste

Instructions

1. If using fresh corn, char the cobs on a dry griddle pan for 8–10 minutes, turning regularly, then slice off the kernels. If using tinned corn, drain and pat dry.
2. Combine the sweetcorn, edamame, red onion and red pepper in a large bowl.
3. In a small bowl, whisk together the lime juice, olive oil and ground cumin. Season with salt and pepper.
4. Pour the dressing over the salad and toss well to combine.
5. Scatter the fresh coriander over the top and serve immediately, or refrigerate for up to 24 hours.

Nutrition Notes

Each serving provides approximately 280 calories, 14g protein, 38g carbohydrates and 8g fat. The combination of sweetcorn and edamame provides a complete amino acid profile for a plant-based dish, making it suitable for vegan and vegetarian athletes. Add 150g of grilled chicken or canned tuna to boost the protein to 38g per serving. Swap coriander for flat-leaf parsley if you prefer.

Prep time: 10 minutes | Servings: 2–3