Ingredients:
- 6 medium ears sweet corn , kernels removed ( about 4 cups) or 2 packages (10 oz) frozen corn, thawed
Directions:
- Broil peppers 4 in. from the heat until skins blister, about 5 minutes. With tongs, rotate peppers a quarter turn. Broil and rotate until all sides are blistered and blackened. Immediately place peppers in a large bowl; cover and let stand for 20 minutes.
- Peel off and discard charred skin. Remove stems and seeds. Finely chop peppers.
- Meanwhile, in a Dutch oven, cook and stir quinoa over medium-high heat for 3-5 minutes or until lightly toasted; remove from the pan.
- In the same pan, heat butter and oil over medium-high heat. Add onion; cook and stir until tender. Add garlic; cook 1 minute longer. Stir in flour until blended. Gradually whisk in stock and cream.
- Add the corn, beans, roasted peppers and quinoa; bring to a boil, stirring frequently. Reduce heat; simmer, uncovered, for 15-20 minutes or until quinoa is tender, stirring occasionally. Stir in the remaining ingredients. Yield: 14 servings (3/4 cup each).
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 452.93 Kcal (1896 kJ) | ||
| Calories from fat | 84.06 Kcal | ||
| % Daily Value* | |||
| Total Fat | 9.34g | 14% | |
|---|---|---|---|
| Cholesterol | 25.67mg | 9% | |
| Sodium | 10891.49mg | 454% | |
| Potassium | 269.38mg | 6% | |
| Total Carbs | 76.38g | 25% | |
| Sugars | 3.83g | 15% | |
| Dietary Fiber | 2.4g | 10% | |
| Protein | 4.58g | 9% | |
| Vitamin C | 37.2mg | 62% | |
| Iron | 1.1mg | 6% | |
| Calcium | 25mg | 2% | |
| Amount Per 100 g | |||
| Calories | 233.27 Kcal (977 kJ) | ||
| Calories from fat | 43.29 Kcal | ||
| % Daily Value* | |||
| Total Fat | 4.81g | 14% | |
|---|---|---|---|
| Cholesterol | 13.22mg | 9% | |
| Sodium | 5609.35mg | 454% | |
| Potassium | 138.74mg | 6% | |
| Total Carbs | 39.34g | 25% | |
| Sugars | 1.97g | 15% | |
| Dietary Fiber | 1.23g | 10% | |
| Protein | 2.36g | 9% | |
| Vitamin C | 19.1mg | 62% | |
| Iron | 0.6mg | 6% | |
| Calcium | 12.9mg | 2% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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