2Food > BAKED QUINOA WITH ZUCCHINI AND CHARRED CORN

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BAKED QUINOA WITH ZUCCHINI AND CHARRED CORN

Prep Time: 15 min.
Cook Time: 55 min.
Total Time: 70 min.
Servings: 4

What you need

½-1 cup cheese ( grated cheddar, jack, mozzarella, feta, goat, etc...)
1 pound cherry tomatoes, cut in half - or regular tomatoes, big diced
1 teaspoon chile powder
1 teaspoon cumin
1 ear corn- lightly charred over gas burner ( sauteed is fine too)
Fresh Parsley or cilantro for garnish
2 garlic cloves- minced
½ jalapeno - finely chopped ( optional)
tablespoon lime
1 tablespoon lemon or lime juice
1 tablespoon olive oil
¼ cup sliced onion
1 small onion, diced ( about 1 ½ cups)
¼ cup chopped fresh italian parsley
1 cup rinsed quinoa
pinch salt
1 teaspoon salt
generous pinch salt and pepper
½ teaspoon smoked paprika
TOMATO SALAD- optional, but good
1 ½ cups water
½ cup plain yogurt, or sour cream
Smoked Paprika Yogurt ( optional- or feel free to sub tbsp of sour cream or plain yogurt)
2 small zucchini ( or sub summer squash) diced, about 3 cups

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How to do it

1. Preheat oven to 400FIn a 10 inch Skillet, heat oil over medium high heat.

2. Add onion and zucchini and saute 6 minutes, stirring often.

3. Add jalapeo ( if using) and garlic and continue cooking until zucchini is tender, about 4 more minutes, turing heat down.Char shucked corn (still on the cob) placing it directly over a gas burner, using tongs to rotate until blackened in spots. (Alternately, cut corn off the cob and add to skillet and saute with zucchini.)

4. Add charred corn to zucchini.

5. Place everything in a medium bowl and toss to combine.Make Smoked Paprika yogurt ( mix ingredients together in a small bowl). Alternatively you could simply serve with a dollop of plain yogurt or sour cream ( or leave it off and keep it vegan)

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Nutrition

Calories
393.73cal ( 19.69% of daily need)
Fat
13.39g ( 20.59% of daily need)
Saturated Fat
4.8g ( 30% of daily need)
Carbohydrates
56.63g ( 18.88% of daily need)
Sugar
16.43g ( 18.26% of daily need)
Cholesterol
19.46mg ( 6.49% of daily need)
Sodium
761.19mg ( 33.1% of daily need)
Protein
16.67g ( 33.33% of daily need)
Vitamin K
152.77µg ( 145.49% of daily need)
Vitamin C
89.4mg ( 108.37% of daily need)
Manganese
1.56mg ( 78.11% of daily need)
Vitamin A
3428.36IU ( 68.57% of daily need)
Phosphorus
465.73mg ( 46.57% of daily need)
Folate
184.35µg ( 46.09% of daily need)
Potassium
1484.63mg ( 42.42% of daily need)
Magnesium
163.8mg ( 40.95% of daily need)
Vitamin B6
0.78mg ( 39% of daily need)
Fiber
9.26g ( 37.02% of daily need)
Copper
0.59mg ( 29.32% of daily need)
Iron
4.96mg ( 27.55% of daily need)
Vitamin B1
0.4mg ( 26.85% of daily need)
Vitamin B2
0.44mg ( 26% of daily need)
Calcium
252.36mg ( 25.24% of daily need)
Vitamin E
3.77mg ( 25.13% of daily need)
Zinc
3.14mg ( 20.95% of daily need)
Vitamin B3
3.53mg ( 17.63% of daily need)
Vitamin B5
1.34mg ( 13.43% of daily need)
Selenium
7.99µg ( 11.41% of daily need)
Vitamin B12
0.25µg ( 4.15% of daily need)

Breakdown

Proteins
16.12%
Fat
29.12%
Carbs
54.76%
* Nutrition information is estimated based on the ingredients and cooking instructions as described in each recipe and is intended to be used for informational purposes only.

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