Esquites Quinoa Salad with Avocado

Vegetarian
Gluten Free
Popular
Health score
19%
Esquites Quinoa Salad with Avocado
30 min.
4
402kcal

Suggestions


If you're looking for a vibrant and nutritious dish that combines the flavors of traditional Mexican street food with a healthy twist, look no further than this delightful Esquites Quinoa Salad with Avocado. Loaded with colorful ingredients and bursting with flavor, this vegetarian and gluten-free gem is perfect for any occasion—whether you're serving it as a side dish, enjoying it for lunch, or making it the star of your main course.

Imagine the nutty quinoa perfectly balanced with the sweetness of charred corn, the creaminess of fresh avocado, and the zesty kick from lime juice and jalapeño. The inclusion of crumbled cotija cheese adds a savory note that ties all the elements together, making every bite a satisfying explosion of taste. With fresh cilantro and green onions enhancing the flavors, this dish not only looks appealing but also delivers a fresh burst of summer in every mouthful.

What’s more, this salad can be whipped up in just 30 minutes, making it a quick and convenient option for a wholesome meal. Perfect for gatherings, picnics, or meal prep, the Esquites Quinoa Salad is sure to impress even the pickiest eaters while keeping your health goals intact. Enjoy it warm or at room temperature—either way, it’s a delicious and filling option that’s sure to become a favorite in your kitchen!

Ingredients

  • large avocado diced
  • tablespoons butter 
  • 0.3 cup cilantro leaves chopped
  • cups regular corn ( 3 ears)
  • 0.3 cup cotija crumbled (or queso fresco or feta)
  • clove garlic chopped
  •  green onions sliced
  •  jalapeño diced seeded finely
  • tablespoons juice of lime ( - 1 lime)
  • tablespoons mayonnaise (or Greek Yogurt or oil)
  • cup quinoa 
  • servings salt to taste
  • 1.8 cups water 

Equipment

  • frying pan

Directions

  1. Bring the water and quinoa to a boil, reduce the heat and simmer, covered, until the quinoa is tender and has absorbed the water, about 15 minutes, remove from heat and let sit for 5 minutes, covered.Meanwhile, melt the butter in a heavy skillet over medium-high heat, add the corn, toss and let it sit cooking until charred, mix it up and let it char again, about 10-14 minutes.
  2. Mix everything and serve warm or at room temperature.

Nutrition Facts

Calories402kcal
Protein11.98%
Fat40.14%
Carbs47.88%

Properties

Glycemic Index
67.88
Glycemic Load
8.52
Inflammation Score
-9
Nutrition Score
21.434782717539%

Flavonoids

Cyanidin
0.17mg
Epicatechin
0.19mg
Epigallocatechin 3-gallate
0.08mg
Eriodictyol
0.16mg
Hesperetin
0.67mg
Naringenin
0.03mg
Luteolin
0.05mg
Kaempferol
0.08mg
Myricetin
0.01mg
Quercetin
1.4mg

Nutrients percent of daily need

Calories:402.37kcal
20.12%
Fat:18.98g
29.2%
Saturated Fat:6.17g
38.57%
Carbohydrates:50.93g
16.98%
Net Carbohydrates:41.71g
15.17%
Sugar:4.95g
5.5%
Cholesterol:20.87mg
6.96%
Sodium:152.51mg
6.63%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:12.74g
25.48%
Manganese:1.13mg
56.56%
Fiber:9.21g
36.85%
Folate:144.88µg
36.22%
Phosphorus:337.79mg
33.78%
Magnesium:128.31mg
32.08%
Vitamin K:29.77µg
28.35%
Vitamin B6:0.53mg
26.51%
Vitamin A:1280.51IU
25.61%
Vitamin E:3.3mg
22.01%
Copper:0.44mg
21.9%
Potassium:759.46mg
21.7%
Vitamin C:17.31mg
20.98%
Vitamin B2:0.32mg
18.89%
Vitamin B1:0.28mg
18.54%
Vitamin B5:1.76mg
17.61%
Iron:3.07mg
17.06%
Zinc:2.52mg
16.82%
Vitamin B3:3.18mg
15.9%
Calcium:103.16mg
10.32%
Selenium:7.2µg
10.29%
Vitamin B12:0.22µg
3.65%
Vitamin D:0.21µg
1.37%