Quinoa with Corn, Scallions, and Mint

Vegetarian
Gluten Free
Health score
6%
Quinoa with Corn, Scallions, and Mint
30 min.
8
233kcal

Suggestions

Ingredients

  • 0.3 teaspoon pepper black
  •  ears corn 
  • 0.5 cup mint leaves fresh chopped
  • tablespoon honey 
  • tablespoons juice of lemon fresh
  • tablespoon lemon zest fresh finely grated (from 2 lemons)
  • 10 oz quinoa 
  • 0.5 teaspoon salt 
  •  spring onion chopped
  • 0.3 cup butter unsalted melted

Equipment

  • bowl
  • knife
  • whisk
  • pot
  • sieve
  • kitchen towels
  • tongs
  • cutting board

Directions

  1. Put corn in a 5- to 6-quart wide pot, then add water to cover and bring to a boil, covered.
  2. Remove from heat and let stand, covered, 5 minutes.
  3. Transfer corn with tongs to a cutting board. When cool enough to handle, cut kernels off cobs with a large heavy knife.
  4. Meanwhile, whisk together lemon zest and juice, butter, honey, salt, and pepper in a large bowl until combined.
  5. Wash quinoa in 3 changes of cold water in a bowl, draining in a large sieve each time.
  6. Cook quinoa in a 4- to 5-quart pot of boiling salted water, uncovered, until almost tender, about 10 minutes.
  7. Drain in sieve, then set sieve over same pot with 1 inch of simmering water (water should not touch bottom of sieve). Cover quinoa with a folded kitchen towel, then cover sieve with a lid (don't worry if lid doesn't fit tightly) and steam until quinoa is tender, fluffy, and dry, about 5 minutes.
  8. Remove from heat and let stand (still covered) 5 minutes.
  9. Add quinoa to dressing and toss until dressing is absorbed, then stir in corn, scallions, mint, and salt and pepper to taste.

Nutrition Facts

Calories233kcal
Protein11.19%
Fat31.77%
Carbs57.04%

Properties

Glycemic Index
14.53
Glycemic Load
1.23
Inflammation Score
-6
Nutrition Score
11.421739117607%

Flavonoids

Eriodictyol
1.05mg
Hesperetin
0.83mg
Naringenin
0.05mg
Apigenin
0.15mg
Luteolin
0.36mg
Kaempferol
0.08mg
Quercetin
0.65mg

Nutrients percent of daily need

Calories:233.17kcal
11.66%
Fat:8.56g
13.17%
Saturated Fat:4.05g
25.32%
Carbohydrates:34.6g
11.53%
Net Carbohydrates:30.72g
11.17%
Sugar:5.24g
5.82%
Cholesterol:15.25mg
5.08%
Sodium:156.68mg
6.81%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:6.79g
13.58%
Manganese:0.85mg
42.38%
Folate:92.27µg
23.07%
Magnesium:90.55mg
22.64%
Phosphorus:208.57mg
20.86%
Fiber:3.87g
15.49%
Vitamin B1:0.2mg
13.65%
Copper:0.25mg
12.6%
Vitamin K:13.15µg
12.53%
Iron:2.11mg
11.74%
Vitamin B6:0.23mg
11.29%
Potassium:362.56mg
10.36%
Zinc:1.38mg
9.18%
Vitamin C:7.51mg
9.11%
Vitamin B2:0.15mg
9.08%
Vitamin A:446.62IU
8.93%
Vitamin E:1.1mg
7.35%
Vitamin B3:1.43mg
7.14%
Vitamin B5:0.63mg
6.28%
Selenium:3.42µg
4.89%
Calcium:32.17mg
3.22%
Source:Epicurious