Photo: Anna Pelzer
Estimated Nutrition (whole recipe, rough)
525
Calories
17g
Protein
19g
Fat
76g
Carbs
What these numbers assume — 13 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Quinoa | 1 cup cooked (185g) | 222 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Corn | 1/2 cup kernels (82g) | 77 |
| Pea | 1/2 cup (72g) | 62 |
| Tomato | 1 medium (123g) | 22 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Jalapeno | 1 pepper (14g) | 4 |
| Vinegar | 1 tbsp (15ml) distilled | 3 |
| Mustard | 1 tsp (5g) yellow | 3 |
| Mint | 2 tbsp fresh (3g) | 2 |
| Cilantro | 1 tbsp chopped fresh (1g) | 1 |
| Salt | 1 tsp (6g) | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- =
- 6 ½ tablespoons canola oil
- 4 tablespoons vinegar
- 1 ½ teaspoons minced garlic
- 2 teaspoons dried mint
- ¾ teaspoon Dijon mustard
- 1 teaspoon freshly ground black pepper
- 2 cups quinoa
- ¾ cup frozen peas
- 2 ears corn, kernels removed from cob
- ¼ teaspoon salt
- 1 ½ to 2 jalapenos, finely diced (depending on strength)and seeded
- 2 bunches fresh cilantro, chopped
- 4 medium sized tomatoes, deseeded and diced
- =
Directions
1
In large bowl, beat oil and vinegar for 10 seconds.
2
Add garlic, mint, mustard and pepper, mixing well.
3
Rinse quinoa in a fine sieve and place a large saucepan with peas, corn and 2 quarts of water.
4
Boil for 10 to 15 minutes, adding more water if necessary.
5
Remove from heat, strain and set aside to cool.
6
Add jalapenos, two thirds of the cilantro and half the tomatoes to dressing; toss with quinoa.
7
Garnish with remaining tomatoes and cilantro.
Recipe sourced from
fandom