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Sweetcorn and herb grain bowl recipe

1 rating

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. See method

Serves 4
15 mins to prepare and 30 mins to cook
433 calories / serving
Healthy
Vegetarian

Ingredients

100g red rice
150g quinoa
100g bulgur wheat
4 corn on the cob
15g fresh flat-leaf parsley, roughly chopped
15g fresh basil, roughly chopped
15g fresh mint, roughly chopped, plus a few whole leaves reserved to garnish
15g 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

If you don't have any limes, try a lemon instead

Each serving contains

Energy
1810kj
433kcal 22%
Fat
13g 18%
Saturates
2g 9%
Sugars
4g 5%
Salt
0.4g 7%

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

Method

In two separate pans of boiling water, cook the rice and quinoa following the packet instructions. Drain.
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 mins, until all the water has been absorbed. Add the cooked rice and quinoa. Season well and leave to cool.
Cook the sweetcorn cobs in boiling water for 10 mins. 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.
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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