Pasta with Corn and Kale

Vegetarian
Health score
56%
Pasta with Corn and Kale
45 min.
6
590kcal

Suggestions

Ingredients

  •  ears of corn 
  • pound fusilli pasta 
  • cloves garlic sliced
  • bunches tuscan kale cut into strips
  • servings kosher salt 
  • 2.5 pounds mushrooms assorted trimmed sliced such as shiitake and cremini
  • tablespoons olive oil extra-virgin
  • servings pepper freshly ground
  • 0.5 teaspoon pepper flakes red
  • bunches scallions light white green chopped and parts
  • tablespoons butter unsalted cubed

Equipment

  • bowl
  • knife
  • pot
  • dutch oven

Directions

  1. Cut the corn kernels off the cobs and transfer to a bowl, then scrape the cobs with the back of a knife over the bowl to extract the liquid; set aside.
  2. Put the corncobs in a large pot and fill with water; season with salt. Cover and bring to a boil, then add the pasta and cook as the label directs; reserve 1 cup of the pasta cooking water, then drain. Discard the cobs.
  3. Meanwhile, heat 2 tablespoons olive oil in a Dutch oven or heavy-bottomed pot over high heat.
  4. Add half of the mushrooms in a single layer and cook, undisturbed, until golden, 4 to 5 minutes. Season with salt, stir and continue cooking until tender, about 5 more minutes; transfer to a large bowl.
  5. Add another 2 tablespoons olive oil to the pot and repeat with the remaining mushrooms.
  6. Transfer to the bowl.
  7. Add the remaining 1 tablespoon olive oil, the garlic and pepper flakes to the pot; cook, stirring, until the garlic is soft, 1 to 2 minutes. Stir in the kale and season with salt. Cover and cook until wilted, about 3 minutes.
  8. Add the corn kernels, mushrooms, scallions and butter. Cook, stirring, until the butter is melted and the mixture is heated through, about 2 minutes.
  9. Add the pasta and 1/2 cup of the reserved pasta cooking water; cook, stirring, until heated through, 1 to 2 more minutes, adding more cooking water as needed to loosen the sauce. Season with salt and pepper.
  10. Photograph by Anna Williams

Nutrition Facts

Calories590kcal
Protein13.12%
Fat33.41%
Carbs53.47%

Properties

Glycemic Index
33.33
Glycemic Load
24.38
Inflammation Score
-10
Nutrition Score
39.295217669528%

Flavonoids

Apigenin
0.01mg
Luteolin
0.01mg
Isorhamnetin
10.23mg
Kaempferol
20.39mg
Myricetin
0.02mg
Quercetin
10.67mg

Nutrients percent of daily need

Calories:590.19kcal
29.51%
Fat:22.93g
35.28%
Saturated Fat:7.09g
44.3%
Carbohydrates:82.59g
27.53%
Net Carbohydrates:74.38g
27.05%
Sugar:11.96g
13.29%
Cholesterol:20.07mg
6.69%
Sodium:249.79mg
10.86%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:20.26g
40.52%
Vitamin K:193.95µg
184.71%
Vitamin A:4860.4IU
97.21%
Selenium:66.68µg
95.26%
Vitamin C:52.54mg
63.68%
Manganese:1.27mg
63.43%
Vitamin B2:1.02mg
59.88%
Vitamin B3:10.29mg
51.45%
Copper:0.91mg
45.34%
Phosphorus:417.51mg
41.75%
Vitamin B5:3.87mg
38.68%
Potassium:1198.47mg
34.24%
Fiber:8.21g
32.83%
Folate:115.91µg
28.98%
Vitamin B1:0.42mg
27.87%
Magnesium:107.26mg
26.82%
Vitamin B6:0.48mg
23.94%
Iron:3.34mg
18.56%
Zinc:2.7mg
17.98%
Vitamin E:2.46mg
16.38%
Calcium:145.36mg
14.54%
Vitamin D:0.52µg
3.45%
Vitamin B12:0.09µg
1.52%