⏱ 60 min totalQuinoa with Corn, Scallions, and Mint
Per 1 serving · 121 g · 10 ingredients
of a 2,000 cal day
- Protein8.1g12% of calories
- Carbs41g59% of calories
- Fat9.1g30% of calories
At a glance
One serving of Quinoa with Corn, Scallions, and Mint (121 g) has 266 calories, with 8.1 g of protein, 41 g of carbohydrates and 9.1 g of fat. Most of its energy comes from carbs (59% of calories). It is high in thiamine (20% DV), Vitamin B6 (21% DV) and folate (b9) (28% DV). Keep an eye on saturated fat, which provides 21% of the daily value.
High in
20%+ of the daily value
- Thiamine20%
- Vitamin B621%
- Folate (B9)28%
- Iron38%
- Magnesium26%
- Phosphorus35%
Good source of
10–19% of the daily value
- Dietary fiber16%
- Vitamin K14%
- Riboflavin (B2)13%
- Niacin10%
- Pantothenic acid14%
- Zinc15%
Watch
20%+ of the daily value
- Saturated fat21%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
⅜ tsp Lemon zest- 🥄¹⁄₁₆ tsp Salt
¼ cup Quinoa
½ ear, medium yiel Sweet corn
¼ tbsp Lemon juice
½ medium Scallions
¹⁄₁₆ tsp Black pepper
⅛ tbsp Honey
¹⁄₁₆ cup Spearmint
¹⁄₁₆ stick Butter
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.
Vitamins & minerals
Amounts for 1 serving (121 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 69 μg | 8% |
| Vitamin C | 7 mg | 8% |
| Vitamin D | 0.1 μg | 1% |
| Vitamin E | 1 mg | 8% |
| Vitamin K | 16 μg | 14% |
| Thiamine | 0.2 mg | 20% |
| Riboflavin (B2) | 0.2 mg | 13% |
| Niacin | 2 mg | 10% |
| Vitamin B6 | 0.3 mg | 21% |
| Folate (B9) | 111 μg | 28% |
| Vitamin B12 | 0 μg | 1% |
| Pantothenic acid | 1 mg | 14% |
| Choline | 44 mg | 8% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 40 mg | 4% |
| Iron | 3 mg | 38% |
| Potassium | 433 mg | 9% |
| Magnesium | 108 mg | 26% |
| Phosphorus | 248 mg | 35% |
| Zinc | 2 mg | 15% |
| Copper | 0.3 mg | 34% |
| Manganese | 1 mg | 45% |
| Selenium | 4 μg | 7% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.4 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 8 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 84 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0.4 μg | — |
| Fructose | 2 g | — |
| Galactose | 0.1 g | — |
| Glucose | 3 g | — |
| Glutamic acid | 1 g | — |
| Glycine | 0.4 g | — |
| Histidine | 0.2 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.3 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.4 g | — |
| Maltose | 0 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 2 g | — |
| Phenylalanine | 0.3 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 0.5 g | — |
| Retinol | 47 μg | — |
| Serine | 0.3 g | — |
| Starch | 25 g | — |
| Sucrose | 0.5 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.3 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 0.4 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.2 g | — |
| Valine | 0.4 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0.1 μg | — |
Burning 266 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 50minWalking (3.5 mph)
- 32minCycling (moderate)
- 22minRunning (6 mph)
- 37minSwimming laps
Common questions
How many calories are in Quinoa with Corn, Scallions, and Mint?
One serving of Quinoa with Corn, Scallions, and Mint (1 serving) has 266 calories, which works out to 219 calories per 100 g. That is about 13% of a 2,000-calorie day.
Is Quinoa with Corn, Scallions, and Mint high in protein?
Not especially. It has 8.1 g of protein per serving, and protein supplies 12% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Quinoa with Corn, Scallions, and Mint keto-friendly?
It is hard to fit into a strict keto diet. One serving has 36 g of net carbs and 59% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Quinoa with Corn, Scallions, and Mint?
159 mg per serving.
How much sugar is in Quinoa with Corn, Scallions, and Mint?
5.6 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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