Quinoa with Corn, Scallions, and Mint
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
- Lemon zest
3 tsp or 6g
- Honey
1 tbsp or 21g
Directions
- 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.
- Meanwhile, whisk together lemon zest and juice, butter, honey, salt, and pepper in a large bowl until combined.
- Wash quinoa in 3 changes of cold water in a bowl, draining in a large sieve each time.
- 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.
- Chop scallions and fresh mint.
- 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)
Nutrient | Value | %DV |
---|---|---|
Calories | 266 | |
Fats | 9g | 12% |
Saturated fats | 4g | 21% |
Trans fats | 0.2g | |
Cholesterol | 15mg | 5% |
Sodium | 159mg | 7% |
Carbs | 40g | 15% |
Net carbs | 36g | |
Fiber | 5g | 16% |
Sugar | 6g | |
Protein | 8g | |
Calcium | 40mg | 4% |
Iron | 3mg | 38% |
Potassium | 433mg | 9% |
Vitamin D | 0.1μg | 1% |
Vitamins and Minerals | ||
Alpha carotene | 8μg | |
Beta carotene | 84μg | |
Caffeine | 0mg | |
Choline | 44mg | 8% |
Copper | 0.3mg | 34% |
Fluoride | 0.4μg | |
Folate (B9) | 111μg | 28% |
Lycopene | 0μg | |
Magnesium | 108mg | 26% |
Manganese | 1mg | 45% |
Niacin | 2mg | 10% |
Pantothenic acid | 1mg | 14% |
Phosphorus | 248mg | 35% |
Retinol | 47μg | |
Riboflavin (B2) | 0.2mg | 13% |
Selenium | 4μg | 7% |
Theobromine | 0mg | |
Thiamine | 0.2mg | 20% |
Vitamin A IU | 584IU | |
Vitamin A | 69μg | 8% |
Vitamin B12 | 0μg | 1% |
Vitamin B6 | 0.3mg | 21% |
Vitamin C | 7mg | 8% |
Vitamin D IU | 4IU | |
Vitamin D2 | 0μg | |
Vitamin D3 | 0.1μg | |
Vitamin E | 1mg | 8% |
Vitamin K | 16μg | 14% |
Zinc | 2mg | 15% |
Sugars | ||
Sugar | 6g | |
Sucrose | 0.5g | |
Glucose | 3g | |
Fructose | 2g | |
Lactose | 0g | |
Maltose | 0g | |
Galactose | 0.1g | |
Starch | 25g | |
Fats | ||
Saturated fats | 4g | 21% |
Monounsaturated fats | 2g | |
Polyunsaturated fats | 2g | |
Trans fats | 0.2g | |
Fatty Acids | ||
Total omega 3 | 0.1g | |
Total omega 6 | 0.4g | |
Alpha Linolenic Acid (ALA) | 0g | |
Docosahexaenoic Acid (DHA) | 0g | |
Eicosapentaenoic Acid (EPA) | 0g | |
Docosapentaenoic Acid (DPA) | 0g | |
Amino Acids | ||
Alanine | 0.4g | |
Arginine | 1g | |
Aspartic acid | 1g | |
Cystine | 0.1g | |
Glutamic acid | 1g | |
Glycine | 0.4g | |
Histidine | 0.2g | |
Hydroxyproline | 0g | |
Isoleucine | 0.3g | |
Leucine | 1g | |
Lysine | 0.4g | |
Methionine | 0.2g | |
Phenylalanine | 0.3g | |
Proline | 0.5g | |
Serine | 0.3g | |
Threonine | 0.3g | |
Tryptophan | 0.1g | |
Tyrosine | 0.2g | |
Valine | 0.4g |