Tomato Corn Crumble

Health score
7%
Tomato Corn Crumble
50 min.
6
158kcal

Suggestions


Are you looking for a delightful dish that perfectly balances fresh flavors and comforting textures? Look no further than our Tomato Corn Crumble! This vibrant recipe brings together the sweetness of ripe tomatoes and corn, enhanced by aromatic garlic and fresh basil, creating a medley that is both satisfying and nutritious. With a crunchy topping made from whole wheat bread crumbs, oats, and Parmesan cheese, each bite offers a delightful contrast to the juicy vegetables beneath.

Not only is this dish a feast for the senses, but it’s also a healthy option, clocking in at just 158 calories per serving. Perfect for a light dinner or as a side dish at your next gathering, the Tomato Corn Crumble is sure to impress your family and friends. The combination of red wine and honey adds a subtle depth of flavor, making this dish a standout on any table.

Ready in just 50 minutes, this recipe is as easy to prepare as it is delicious. Whether you’re a seasoned cook or a kitchen novice, you’ll find joy in creating this colorful and wholesome meal. So, roll up your sleeves and get ready to enjoy a dish that celebrates the best of fresh ingredients and home-cooked goodness!

Ingredients

  • 0.5 cup bread crumbs whole wheat
  • 0.3 cup oats 
  • 0.3 cup parmesan cheese grated
  • teaspoon oregano dried
  • tablespoons butter light cold
  • cups tomatoes fresh chopped ( 4 large)
  • cup corn fresh whole
  • 0.5 cup pears cut in half
  • cloves garlic finely chopped
  • tablespoons basil fresh chopped
  • 0.3 cup red wine 
  • tablespoons honey 

Equipment

  • bowl
  • oven
  • blender

Directions

  1. Heat oven to 375°F. Spray shallow 2-quart casserole with cooking spray.
  2. In medium bowl, mix bread crumbs, oats, cheese and oregano.
  3. Cut in butter, using pastry blender or fork, until mixture is crumbly. Set aside.
  4. In large bowl, mix chopped tomatoes, corn, pear tomatoes, garlic and basil. Spoon into casserole. In small bowl, mix wine and honey.
  5. Drizzle over vegetable mixture.
  6. Sprinkle evenly with topping.
  7. Bake uncovered about 30 minutes or until topping is lightly browned and vegetable mixture is bubbly.

Nutrition Facts

Calories158kcal
Protein10.61%
Fat26.51%
Carbs62.88%

Properties

Glycemic Index
47.84
Glycemic Load
5.59
Inflammation Score
-8
Nutrition Score
7.2339130095814%

Flavonoids

Cyanidin
0.3mg
Petunidin
0.2mg
Delphinidin
0.2mg
Malvidin
1.38mg
Peonidin
0.13mg
Catechin
0.75mg
Epigallocatechin
0.09mg
Epicatechin
0.88mg
Epigallocatechin 3-gallate
0.02mg
Hesperetin
0.06mg
Naringenin
0.85mg
Apigenin
0.01mg
Isorhamnetin
0.04mg
Kaempferol
0.1mg
Myricetin
0.2mg
Quercetin
0.82mg
Gallocatechin
0.01mg

Nutrients percent of daily need

Calories:158.16kcal
7.91%
Fat:4.86g
7.48%
Saturated Fat:2.38g
14.86%
Carbohydrates:25.93g
8.64%
Net Carbohydrates:22.89g
8.32%
Sugar:10.1g
11.22%
Cholesterol:8.57mg
2.86%
Sodium:169.69mg
7.38%
Alcohol:1.06g
100%
Alcohol %:0.75%
100%
Protein:4.37g
8.75%
Vitamin C:17.04mg
20.66%
Vitamin A:987.25IU
19.75%
Manganese:0.33mg
16.4%
Vitamin K:13.7µg
13.05%
Fiber:3.05g
12.18%
Potassium:331.71mg
9.48%
Phosphorus:83.3mg
8.33%
Iron:1.44mg
7.97%
Folate:26µg
6.5%
Calcium:62.91mg
6.29%
Vitamin B6:0.12mg
6.05%
Magnesium:24.01mg
6%
Copper:0.1mg
5.25%
Vitamin E:0.73mg
4.86%
Vitamin B3:0.91mg
4.56%
Vitamin B1:0.06mg
4.24%
Zinc:0.63mg
4.19%
Selenium:2.8µg
4%
Vitamin B2:0.06mg
3.45%
Vitamin B5:0.17mg
1.68%
Vitamin B12:0.06µg
1.04%