Toasted Quinoa With Chiles and Corn

Vegetarian
Gluten Free
Dairy Free
Health score
24%
Toasted Quinoa With Chiles and Corn
8 min.
4
196kcal

Suggestions


Looking for a quick, vibrant, and utterly delicious side dish that's also good for you? Then get ready to fall in love with Toasted Quinoa with Chiles and Corn! This flavorful dish is a weeknight winner, ready in just 8 minutes, making it perfect for busy cooks. It's naturally vegetarian, gluten-free, and dairy-free, offering a healthy and satisfying option for various dietary needs.

The secret to this recipe's incredible flavor is toasting the quinoa. Toasting it before cooking adds a delicious nutty depth that elevates the entire dish. The subtle warmth of the cumin and an unexpected hint of cocoa create a complex, savory profile that perfectly complements the sweetness of the corn and the zesty kick of jalapeños. A final flourish of scallions and a generous squeeze of lime juice adds brightness and freshness, making every bite a delightful experience.

Beyond its incredible taste, this quinoa dish is packed with protein and fiber, keeping you feeling full and energized. With just 196 calories per serving, it's a guilt-free way to add some excitement to your meal. So, ditch the boring sides and discover a flavorful, healthy, and incredibly easy-to-make dish. Get ready to impress your family and friends with this vibrant addition to your culinary repertoire!

Ingredients

  • cup no salt-added whole-kernel corn canned drained
  • 14 ounce chicken broth fat-free reduced-sodium canned
  • teaspoon ground cumin 
  • 0.3 cup jalapeño peppers chopped
  • tablespoons juice of lime 
  • cup quinoa uncooked
  • 0.5 teaspoon salt 
  • 0.3 cup scallions thinly sliced
  • teaspoon cocoa unsweetened

Equipment

  • frying pan
  • sauce pan

Directions

  1. Add the quinoa to a 2-quart saucepan with a tight-fitting lid, and place the pan over high heat. Swirl the quinoa in the pan to toast it evenly. When the grains are fragrant and crackle, remove from heat.
  2. Add cumin, salt, and cocoa, then slowly add the broth (be careful; it might boil over).
  3. Put the pan over high heat, then bring to a boil. Reduce heat to low, and cook, covered, for 15 minutes or until liquid is absorbed.
  4. Stir in the corn and jalapeo peppers; cover and cook for 2 more minutes. Stir in scallions and lime juice.
  5. Serve warm.

Nutrition Facts

Calories196kcal
Protein15.42%
Fat15.24%
Carbs69.34%

Properties

Glycemic Index
17.25
Glycemic Load
0.19
Inflammation Score
-6
Nutrition Score
13.12173915946%

Flavonoids

Catechin
0.16mg
Epicatechin
0.49mg
Eriodictyol
0.16mg
Hesperetin
0.67mg
Naringenin
0.03mg
Luteolin
0.1mg
Kaempferol
0.09mg
Quercetin
1.11mg

Nutrients percent of daily need

Calories:196.33kcal
9.82%
Fat:3.44g
5.29%
Saturated Fat:0.44g
2.74%
Carbohydrates:35.21g
11.74%
Net Carbohydrates:30.87g
11.23%
Sugar:2.57g
2.85%
Cholesterol:0mg
0%
Sodium:784.95mg
34.13%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:7.83g
15.66%
Manganese:0.97mg
48.37%
Folate:101.27µg
25.32%
Magnesium:96.11mg
24.03%
Phosphorus:233.64mg
23.36%
Fiber:4.34g
17.37%
Vitamin C:13.01mg
15.78%
Copper:0.31mg
15.39%
Iron:2.68mg
14.88%
Vitamin B6:0.28mg
13.83%
Vitamin K:14.4µg
13.72%
Vitamin B1:0.19mg
12.45%
Vitamin B2:0.21mg
12.12%
Potassium:380.59mg
10.87%
Zinc:1.55mg
10.34%
Vitamin E:1.41mg
9.4%
Vitamin B3:1.78mg
8.89%
Selenium:6.18µg
8.83%
Vitamin B5:0.63mg
6.31%
Calcium:36.78mg
3.68%
Vitamin A:177.66IU
3.55%
Vitamin B12:0.2µg
3.31%
Source:My Recipes