Corn and Avocado Salsa

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
26%
Corn and Avocado Salsa
35 min.
4
317kcal

Suggestions

Ingredients

  •  avocados pitted cubed peeled
  •  ears corn fresh
  • 0.3 cup cilantro leaves fresh chopped
  • tablespoon garlic minced
  • tablespoon ground cumin 
  • 0.3 cup juice of lime fresh
  • tablespoons olive oil 
  •  bell pepper diced red seeded
  •  onion diced red finely
  • teaspoon pepper flakes red crushed
  • 0.3 cup red wine vinegar 
  • servings salt and pepper black to taste

Equipment

  • bowl
  • knife
  • pot

Directions

  1. Place the corn in a large pot with enough water to cover, and bring to a boil. Cook until kernels are tender but crisp, about 5 minutes.
  2. Drain, and cool in cold water. Use a knife to scrape kernels from the cobs.
  3. Place kernels in a medium bowl. Stir in avocados, red onion, bell pepper, and garlic.
  4. Add cumin, red pepper flakes, and oregano.
  5. Mix in vinegar, olive oil, and lime juice. Season with salt and pepper.

Nutrition Facts

Calories317kcal
Protein6.23%
Fat60.69%
Carbs33.08%

Properties

Glycemic Index
41.5
Glycemic Load
1.89
Inflammation Score
-9
Nutrition Score
19.032608830411%

Flavonoids

Cyanidin
0.33mg
Epicatechin
0.37mg
Epigallocatechin 3-gallate
0.15mg
Eriodictyol
0.33mg
Hesperetin
1.36mg
Naringenin
0.06mg
Apigenin
0.01mg
Luteolin
0.2mg
Isorhamnetin
1.38mg
Kaempferol
0.19mg
Myricetin
0.04mg
Quercetin
6.29mg

Nutrients percent of daily need

Calories:317.28kcal
15.86%
Fat:23.23g
35.74%
Saturated Fat:3.39g
21.21%
Carbohydrates:28.5g
9.5%
Net Carbohydrates:18.86g
6.86%
Sugar:7.66g
8.51%
Cholesterol:0mg
0%
Sodium:226.8mg
9.86%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:5.37g
10.74%
Vitamin C:60.41mg
73.22%
Fiber:9.64g
38.55%
Folate:131.15µg
32.79%
Vitamin K:30.92µg
29.45%
Vitamin A:1447.5IU
28.95%
Vitamin E:3.91mg
26.08%
Vitamin B6:0.49mg
24.48%
Potassium:847.97mg
24.23%
Manganese:0.43mg
21.51%
Vitamin B5:2.05mg
20.49%
Magnesium:69.45mg
17.36%
Vitamin B3:3.44mg
17.2%
Vitamin B1:0.22mg
14.65%
Phosphorus:144.28mg
14.43%
Copper:0.28mg
13.78%
Iron:2.37mg
13.15%
Vitamin B2:0.22mg
12.72%
Zinc:1.22mg
8.1%
Calcium:45.22mg
4.52%
Selenium:1.46µg
2.09%
Source:Allrecipes