Fresh Corn Quinoa

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
38%
Fresh Corn Quinoa
45 min.
4
362kcal

Suggestions


Looking for a vibrant and nutritious side dish that will elevate your meal? Look no further than this Fresh Corn Quinoa! Bursting with the sweet flavors of fresh corn and the aromatic notes of basil and mint, this dish is not only a feast for the eyes but also a delight for the palate. Perfectly suited for vegetarians, vegans, and those with gluten or dairy sensitivities, it’s a versatile addition to any table.

In just 45 minutes, you can whip up a colorful medley that serves four, making it ideal for family dinners or gatherings with friends. The combination of protein-rich red quinoa and fresh greens ensures that you’re not just indulging in flavor, but also nourishing your body. With a caloric content of 362 kcal per serving, this dish strikes a perfect balance between health and taste.

Imagine the satisfying crunch of corn kernels mingling with tender greens, all brought together by the zesty brightness of lemon juice. This Fresh Corn Quinoa is not just a side dish; it’s a celebration of fresh ingredients and wholesome cooking. Whether you’re serving it alongside grilled vegetables or as a standalone dish, it’s sure to impress and satisfy. Dive into this delightful recipe and enjoy a burst of freshness in every bite!

Ingredients

  • 0.5 cup basil 
  • cups ears corn fresh
  •  garlic clove minced
  • cups the salad shredded (such as chard)
  • 0.5 teaspoon kosher salt 
  • tablespoons juice of lemon fresh
  • 0.3 cup mint leaves 
  • tablespoon olive oil 
  • 1.5 cups quinoa red uncooked
  • small shallots quartered
  • cups water 

Equipment

  • frying pan

Directions

  1. Bring quinoa, salt, and water to a boil. Cover, reduce heat to medium, and simmer 8 to 10 minutes or until tender; drain. Cover and let stand 15 minutes. Meanwhile, saut shallots in hot olive oil in a large skillet over medium heat 3 minutes or until tender.
  2. Add garlic; saut 1 minute.
  3. Add corn kernels and shredded greens; cook 2 minutes or just until wilted.
  4. Add quinoa, basil, mint, and fresh lemon juice.

Nutrition Facts

Calories362kcal
Protein13.86%
Fat20.26%
Carbs65.88%

Properties

Glycemic Index
32.5
Glycemic Load
1.18
Inflammation Score
-9
Nutrition Score
22.816522079965%

Flavonoids

Eriodictyol
1.24mg
Hesperetin
1.37mg
Naringenin
0.1mg
Apigenin
0.15mg
Luteolin
0.36mg
Myricetin
0.03mg
Quercetin
0.05mg

Nutrients percent of daily need

Calories:362.03kcal
18.1%
Fat:8.49g
13.06%
Saturated Fat:1.19g
7.45%
Carbohydrates:62.1g
20.7%
Net Carbohydrates:55.06g
20.02%
Sugar:6.72g
7.47%
Cholesterol:0mg
0%
Sodium:336.57mg
14.63%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:13.07g
26.14%
Manganese:1.67mg
83.48%
Folate:185.24µg
46.31%
Magnesium:171.63mg
42.91%
Phosphorus:400.89mg
40.09%
Vitamin C:25.65mg
31.1%
Fiber:7.04g
28.16%
Vitamin B6:0.54mg
27.12%
Copper:0.53mg
26.59%
Vitamin B1:0.38mg
25.53%
Iron:4.26mg
23.67%
Potassium:780.05mg
22.29%
Vitamin A:1105.41IU
22.11%
Zinc:2.64mg
17.58%
Vitamin B2:0.29mg
17.07%
Vitamin E:2.16mg
14.38%
Vitamin K:15µg
14.29%
Vitamin B3:2.72mg
13.62%
Vitamin B5:1.19mg
11.91%
Selenium:6.62µg
9.46%
Calcium:71.08mg
7.11%
Source:My Recipes