Quinoa with Corn, Scallions, and Mint

Quinoa with Corn, Scallions, and Mint
Fat 30%Carbs 59%Protein 12%
Percent Calories

1 serving of quinoa with corn, scallions, and mint contains 266 Calories. The macronutrient breakdown is 59% carbs, 30% fat, and 12% protein. This is a good source of protein (14% of your Daily Value), fiber (16% of your Daily Value), and potassium (9% of your Daily Value).

Makes
8 servings
Prep Time
30 minutes
Cook Time
30 minutes

Ingredients

Directions

  1. Shuck corn and make sure none of the silk remains. Put corn in a 5- to 6-quart wide pot, then add water to cover and bring to a boil, covered. Remove from heat and let stand, covered, 5 minutes. Transfer corn with tongs to a cutting board. When cool enough to handle, cut kernels off cobs with a large heavy knife.
  2. Meanwhile, whisk together lemon zest and juice, butter, honey, salt, and pepper in a large bowl until combined.
  3. Wash quinoa in 3 changes of cold water in a bowl, draining in a large sieve each time.
  4. Cook quinoa in a 4- to 5-quart pot of boiling salted water, uncovered, until almost tender, about 10 minutes. 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. Remove from heat and let stand (still covered) 5 minutes.
  5. Chop scallions and fresh mint.
  6. Add quinoa to dressing and toss until dressing is absorbed, then stir in corn, scallions, mint, and salt and pepper to taste.

Nutrition Facts

For 1 serving of quinoa with corn, scallions, and mint (121g)

NutrientValue%DV
Calories266
Fats9g 12%
Saturated fats4g 21%
Trans fats0.2g
Cholesterol15mg 5%
Sodium159mg 7%
Carbs40g 15%
Net carbs36g
Fiber5g 16%
Sugar6g
Protein8g
Calcium40mg 4%
Iron3mg 38%
Potassium433mg 9%
Vitamin D0.1μg 1%
Vitamins and Minerals
Alpha carotene8μg
Beta carotene84μg
Caffeine0mg
Choline44mg 8%
Copper0.3mg 34%
Fluoride0.4μg
Folate (B9)111μg 28%
Lycopene0μg
Magnesium108mg 26%
Manganese1mg 45%
Niacin2mg 10%
Pantothenic acid1mg 14%
Phosphorus248mg 35%
Retinol47μg
Riboflavin (B2)0.2mg 13%
Selenium4μg 7%
Theobromine0mg
Thiamine0.2mg 20%
Vitamin A IU584IU
Vitamin A69μg 8%
Vitamin B120μg 1%
Vitamin B60.3mg 21%
Vitamin C7mg 8%
Vitamin D IU4IU
Vitamin D20μg
Vitamin D30.1μg
Vitamin E1mg 8%
Vitamin K16μg 14%
Zinc2mg 15%
Sugars
Sugar6g
Sucrose0.5g
Glucose3g
Fructose2g
Lactose0g
Maltose0g
Galactose0.1g
Starch25g
Fats
Saturated fats4g 21%
Monounsaturated fats2g
Polyunsaturated fats2g
Trans fats0.2g
Fatty Acids
Total omega 30.1g
Total omega 60.4g
Alpha Linolenic Acid (ALA)0g
Docosahexaenoic Acid (DHA)0g
Eicosapentaenoic Acid (EPA)0g
Docosapentaenoic Acid (DPA)0g
Amino Acids
Alanine0.4g
Arginine1g
Aspartic acid1g
Cystine0.1g
Glutamic acid1g
Glycine0.4g
Histidine0.2g
Hydroxyproline0g
Isoleucine0.3g
Leucine1g
Lysine0.4g
Methionine0.2g
Phenylalanine0.3g
Proline0.5g
Serine0.3g
Threonine0.3g
Tryptophan0.1g
Tyrosine0.2g
Valine0.4g

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