Boiled Sweet Corn & Veggies

 

Introduction

Boiled Sweet Corn & Veggies is a simple, nutritious, and versatile dish that can be enjoyed as a side or a light main course. This recipe brings together the natural sweetness of corn with the vibrant flavors of fresh vegetables, making it a wholesome choice for any meal. Whether you’re looking for a quick snack or a healthy addition to your dinner, this dish is both satisfying and easy to prepare.

 

Ingredients

– 2 ears of sweet corn, husked

– 1 cup broccoli florets

– 1 cup diced carrots

– 1 cup diced zucchini

– 1/2 cup bell peppers, sliced (red, yellow, green)

– 1/2 cup cherry tomatoes, halved

– Salt to taste

– Pepper to taste

– 1 tablespoon olive oil (optional)

– Fresh herbs for garnish (optional)

 

Instructions

 

1.     Prepare the Vegetables:

– Husk the corn and cut each ear into thirds.

– Wash and dice the carrots, zucchini, and bell peppers.

– Halve the cherry tomatoes.

 

2.     Boil the Sweet Corn:

– Fill a large pot with water and bring it to a boil.

– Add a pinch of salt to the water.

– Place the corn pieces into the boiling water and cook for 8-10 minutes, or until tender.

– Remove the corn from the pot and set it aside.

 

3.     Cook the Vegetables:

– In the same pot, add the broccoli, carrots, and zucchini.

– Boil for 5-7 minutes until the vegetables are tender but still crisp.

– Add the bell peppers and cherry tomatoes in the last 2 minutes of cooking.

– Drain the vegetables and mix them with the corn.

 

4.     Seasoning:

– Drizzle olive oil over the corn and veggies if desired.

– Season with salt and pepper to taste.

– Garnish with fresh herbs like parsley or basil for added flavor.

 

5.     Serve:

– Serve the boiled sweet corn and veggies warm as a side dish or enjoy them as a light meal.

 

Nutritional Information (Per Serving)

–     Calories:     150 kcal

–     Carbohydrates:     30g

–     Protein:     4g

–     Fat:     3g

–     Fiber:     5g

–     Sugars:     6g

–     Vitamin A:     110% of the Daily Value (DV)

–     Vitamin C:     90% of the DV

–     Calcium:     4% of the DV

–     Iron:     6% of the DV

 

Health Benefits

This dish is rich in dietary fiber, which aids in digestion and helps maintain a healthy gut. The colorful assortment of vegetables provides a wide range of vitamins and minerals, including Vitamin A, Vitamin C, and potassium. Sweet corn is a great source of carbohydrates, providing energy, and is also rich in antioxidants like lutein and zeaxanthin, which are beneficial for eye health.

 

Conclusion

Boiled Sweet Corn & Veggies is a delightful and nutritious dish that can be enjoyed year-round. Its simplicity and health benefits make it an excellent choice for anyone looking to incorporate more vegetables into their diet. Try it as a side dish, or mix it with your favorite grains for a heartier meal!