Sweetcorn and herb grain bowl recipe

  • Serves 4
  • 15 mins to prepare and 30 mins to cook
  • 433 calories / serving
  • Healthy
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British-grown varieties of sweet, crunchy corn on the cob are in season from August until October. Make the most of them with this simple, healthy and undeniably tasty sweetcorn and herb grain bowl.

  1. In two separate pans of boiling water, cook the rice and quinoa following the packet instructions. Drain.
  2. Meanwhile, put the bulgar wheat in a large bowl and cover with just-boiled water from the kettle. Cover with clingfilm and set aside for 15-20 minutes, until all the water has been absorbed. Add the cooked rice and quinoa. Season well and leave to cool.
  3. Cook the sweetcorn cobs in boiling water for 10 minutes. Drain, rinse under cold water, then carefully slice the kernels from the cobs. Meanwhile, for the dressing, combine the oil, garlic, chilli flakes and lime juice and zest; season to taste.
  4. Add the chopped herbs and corn kernels to the grains, mixing well. Pour over the dressing; gently toss. Garnish with the reserved mint and coriander.

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  • Ingredients

  • 100g (3 1/2oz) red rice
  • 150g (5oz) quinoa
  • 100g (3 1/2oz) bulgur wheat
  • 4 corn on the cob
  • 1/2 x 31g pack fresh flat-leaf parsley, roughly chopped
  • 1/2 x 31g pack fresh basil, roughly chopped
  • 1/2 x 30g pack fresh mint, roughly chopped, plus a few whole leaves reserved to garnish
  • 1/2 x 31g pack fresh coriander, roughly chopped, plus a few whole leaves reserved to garnish
  • For the dressing

  • 3 tbsp olive oil
  • 2 garlic cloves, crushed
  • 1 tsp dried red chilli flakes
  • 2 limes, zested and juiced
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  • Energy 1809kj 433kcal 22%
  • Fat 12.6g 18%
  • Saturates 1.7g 9%
  • Sugars 4.3g 5%
  • Salt 0.4g 7%

of the reference intake
Carbohydrate 71.3g Protein 12.3g Fibre 6g

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