Corn and Summer Vegetable Sauté

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
9%
Corn and Summer Vegetable Sauté
45 min.
6
123kcal

Suggestions


As summer rolls in and fresh produce is at its peak, there's nothing quite like a vibrant Corn and Summer Vegetable Sauté to celebrate the season! This dish is not only a feast for the eyes with its colorful blend of vegetables, but it's also a wholesome, nutritious side that's perfect for any meal. Bursting with the sweet crunch of fresh corn, the tender bite of okra, and the zesty kick from jalapeño, this sauté will elevate your dining experience while keeping things light and healthy.

What’s more, this recipe caters to a variety of dietary preferences, as it is vegetarian, vegan, gluten-free, and dairy-free. Packed with protein-rich black beans and the refreshing flavors of cilantro and green onions, each bite is a delightful combination of textures and tastes. Whether you're serving it alongside grilled dishes or making it the star of a potluck, this sauté is sure to impress your family and friends.

With just 45 minutes of your time, you can whip up a dish that's not only easy to prepare but also offers a fulfilling taste experience. It’s a fantastic way to enjoy summer vegetables at their best, and you’ll love how it complements any meal. So let's dive into this delicious Corn and Summer Vegetable Sauté that’s sure to become a favorite in your recipe collection!

Ingredients

  • 0.1 teaspoon pepper black freshly ground
  • 15 ounce black beans rinsed drained canned
  • tablespoon canola oil 
  • 0.3 cup cilantro leaves fresh minced
  • cup corn kernels fresh ( 2 ears)
  •  garlic clove minced
  • 0.5 cup green onions chopped ( 4)
  •  jalapeno seeded finely chopped
  • ounces okra fresh sliced
  • cup bell pepper red chopped ( 1)
  • 0.1 teaspoon salt 

Equipment

  • frying pan

Directions

  1. Heat oil in a large nonstick skillet over medium-high heat.
  2. Add onions and garlic; saut 1 minute.
  3. Add okra; saut 3 minutes. Reduce heat to medium.
  4. Add bell pepper and jalapeo; cook 5 minutes.
  5. Add corn; cook 5 minutes. Stir in beans; cook 2 minutes. Stir in cilantro; sprinkle with salt and black pepper.

Nutrition Facts

Calories123kcal
Protein17.99%
Fat20.62%
Carbs61.39%

Properties

Glycemic Index
37
Glycemic Load
0.78
Inflammation Score
-8
Nutrition Score
12.638260851736%

Flavonoids

Luteolin
0.18mg
Kaempferol
0.12mg
Myricetin
0.01mg
Quercetin
5.51mg

Nutrients percent of daily need

Calories:123kcal
6.15%
Fat:3.01g
4.63%
Saturated Fat:0.33g
2.06%
Carbohydrates:20.15g
6.72%
Net Carbohydrates:13.32g
4.84%
Sugar:3.14g
3.49%
Cholesterol:0mg
0%
Sodium:328.45mg
14.28%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:5.9g
11.81%
Vitamin C:44.42mg
53.84%
Vitamin K:29.38µg
27.98%
Fiber:6.83g
27.31%
Vitamin A:1129.37IU
22.59%
Manganese:0.41mg
20.72%
Folate:82.68µg
20.67%
Vitamin B1:0.19mg
13%
Magnesium:49.95mg
12.49%
Potassium:428.44mg
12.24%
Phosphorus:120.99mg
12.1%
Iron:1.85mg
10.3%
Vitamin B6:0.2mg
9.84%
Copper:0.19mg
9.3%
Vitamin B2:0.14mg
8.3%
Vitamin B3:1.39mg
6.93%
Vitamin E:1.02mg
6.81%
Calcium:50.52mg
5.05%
Zinc:0.71mg
4.75%
Vitamin B5:0.45mg
4.51%
Selenium:1.36µg
1.95%
Source:My Recipes