This refreshing salad combines tender boiled corn with hearty plant-based proteins for a filling meal. It is a staple light lunch or side dish in many households, especially during warmer months.
Vegan Vegetarian Pescetarian Gluten-Free Dairy-Free Nut-Free Egg-Free Soy-Free
Nutrient score: Excellent
Goodness for its calories, 25 to 100.
How is this worked out?
The nutrient score shows how much goodness a recipe gives for its calories, from 25 to 100. Every recipe gets at least 25. It is the same for everyone.
It adds up how much of 11 nutrients people need the recipe gives for its calories: protein, fibre, vitamins A, C and E, calcium, iron, potassium, magnesium, folate and zinc. Each counts up to a full day’s worth for the calories. It then takes points off for saturated fat, added sugar and sodium above a fair share for the calories.
75 and over: Excellent. 60 to 74: Very good. 45 to 59: Good. 35 to 44: Fair. 25 to 34: Low.
The formula (from the recipe’s values per 100 g):
- Share of the day: the recipe’s kcal per 100 g ÷ 2,000 (under 40 kcal per 100 g, such as a herb or tea, counts as 40 kcal).
- 11 nutrients to encourage: protein (50 g), fibre (28 g), vitamin A (900 mcg), vitamin C (90 mg), vitamin E (15 mg), calcium (1,300 mg), iron (18 mg), potassium (4,700 mg), magnesium (420 mg), folate (400 mcg) and zinc (11 mg). For each: amount ÷ (Daily Value × share), at most 1. Add them up.
- 3 nutrients to limit: saturated fat (20 g), added sugar (50 g) and sodium (2,300 mg). For each: amount ÷ (limit × share) − 1, only when above 0 and at most 3. Add them up.
- Result = 100 × (step 2 − 2 × step 3) ÷ 11, kept between 0 and 100.
- Score = 25 + 0.75 × result, rounded. The scale runs from 25 to 100 instead of 0 to 100: every edible recipe gets at least 25, and the order doesn’t change.
It follows the Nutrient Rich Foods index (NRF 9.3) with the U.S. FDA Daily Values for a 2,000 kcal day. Different from the published index: folate and zinc are added (11 nutrients instead of 9), the nutrients to limit count double and each at most three times its share, the 40 kcal floor, and the 25 to 100 scale. When some of the values it needs are unknown, the score is shown as “about”.
A recipe’s values are worked out from its ingredients, whose values are estimates.
Sources: Drewnowski A. Defining nutrient density: development and validation of the Nutrient Rich Foods index. J Am Coll Nutr. 2009;28(4):421S-426S; U.S. FDA, Daily Value on the Nutrition and Supplement Facts Labels.
A low score doesn’t make a recipe bad: treats and festive dishes have their place. Use the score to compare similar recipes. In the GapPlate app you also see how much of the gaps in your day a serving fills.
Units:
Ingredients
- 1 piece Corn cob (150 g)
- 1 cup Chickpeas (canned and drained) (201 g)
- 1 medium Cucumber (300 g)
- 0.25 cup Red onion (38 g)
- 0.25 cup Parsley (15 g)
- 1 tbsp Olive oil (14 g)
- 1 tbsp Lemon juice (15 g)
- Salt, to taste
- Black pepper, to taste
- Ingredients in total: 733 g
- Weight lost in cooking: 233 g (mostly water boiling off)
- Net weight (cooked): 500 g · 2 servings of about 250 g
Method
- Place the corn cob in a medium pot filled with water, bring to a boil over medium-high heat, and cook for 8 to 10 minutes until the kernels are tender.
- Remove the corn from the water, let it cool slightly, and carefully slice the kernels off the cob using a sharp knife.
- Dice the cucumber into small cubes and finely chop the red onion.
- In a large mixing bowl, combine the corn kernels, drained chickpeas, diced cucumber, chopped onion, and chopped parsley.
- Drizzle the olive oil and lemon juice over the mixture, season with salt and black pepper to taste, and toss everything together until evenly combined.
- Serve immediately, or refrigerate for 30 minutes to let the flavors meld together.
Nutrition
| Nutrient | Per serving (250 g) | Per 100 g |
|---|---|---|
| Calories | 306 kcal | 123 kcal |
| Protein | 11 g | 4.41 g |
| Water | 177 mL | 70.6 mL |
| Sodium | 271 mg | 108 mg |
| Total Carbohydrates | 48.1 g | 19.2 g |
| Total Fat | 10.6 g | 4.24 g |
| Sugar | 11.8 g | 4.71 g |
61 more nutrients
Carbohydrates
| Nutrient | Per serving (250 g) | Per 100 g |
|---|---|---|
| Added Sugar | 0 g | 0 g |
Minerals
| Nutrient | Per serving (250 g) | Per 100 g |
|---|---|---|
| Iron | 3.91 mg | 1.56 mg |
| Calcium | 95.5 mg | 38.2 mg |
| Magnesium | 88.7 mg | 35.5 mg |
| Potassium | 744 mg | 298 mg |
| Iodine | 0 mcg | 0 mcg |
| Phosphorus | 262 mg | 105 mg |
| Zinc | 1.85 mg | 0.74 mg |
| Chloride | 267 mg | 107 mg |
| Selenium | 4.45 mcg | 1.78 mcg |
| Copper | 0.53 mg | 0.21 mg |
| Fluoride | 0.069 mg | 0.028 mg |
| Manganese | 1.31 mg | 0.52 mg |
| Molybdenum | 0 mcg | 0 mcg |
| Chromium | 0 mcg | 0 mcg |
Fats
| Nutrient | Per serving (250 g) | Per 100 g |
|---|---|---|
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 1.36 g | 0.55 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 5.55 g | 2.22 g |
| Omega-3 Fatty Acids | 0.12 g | 0.048 g |
| Polyunsaturated Fat | 1.78 g | 0.71 g |
| Omega-6 Fatty Acids | 1.66 g | 0.66 g |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.12 g | 0.049 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 5.36 g | 2.14 g |
Fibre
| Nutrient | Per serving (250 g) | Per 100 g |
|---|---|---|
| Fiber | 10.2 g | 4.07 g |
| Soluble Fiber | 2.15 g | 0.86 g |
| Insoluble Fiber | 7.59 g | 3.03 g |
Vitamins
| Nutrient | Per serving (250 g) | Per 100 g |
|---|---|---|
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 25.9 mg | 10.4 mg |
| Folate (B9) | 229 mcg | 91.7 mcg |
| Niacin (B3) | 1.93 mg | 0.77 mg |
| Vitamin A | 47.4 mcg RAE | 19 mcg RAE |
| Thiamin (B1) | 0.3 mg | 0.12 mg |
| Vitamin B6 | 0.31 mg | 0.12 mg |
| Riboflavin (B2) | 0.17 mg | 0.067 mg |
| Pantothenic Acid (B5) | 1.28 mg | 0.51 mg |
| Vitamin E | 1.48 mg | 0.59 mg |
| Vitamin K | 154 mcg | 61.7 mcg |
| Biotin (B7) | 9.34 mcg | 3.73 mcg |
| Beta-Carotene | 478 mcg | 191 mcg |
Others
| Nutrient | Per serving (250 g) | Per 100 g |
|---|---|---|
| Choline | 71.7 mg | 28.7 mg |
| Leucine | 867 mg | 347 mg |
| Lysine | 660 mg | 264 mg |
| Polyphenols | 286 mg | 114 mg |
| Methionine | 187 mg | 74.7 mg |
| Oxalates | 157 mg | 62.7 mg |
| Threonine | 473 mg | 189 mg |
| Tryptophan | 151 mg | 60.5 mg |
| Valine | 603 mg | 241 mg |
| Flavonoids | 98.7 mg | 39.5 mg |
| Histidine | 343 mg | 137 mg |
| Lutein / Zeaxanthin | 1.01 mg | 0.4 mg |
| Lycopene | 0 mg | 0 mg |
| Phenylalanine | 655 mg | 262 mg |
| Purines | 80.7 mg | 32.3 mg |
Proteins
| Nutrient | Per serving (250 g) | Per 100 g |
|---|---|---|
| Isoleucine | 550 mg | 220 mg |
Worked out from the ingredients with the GapPlate food library, per 100 g of the cooked dish. Estimates, not medical advice.
Share this recipe
Show the nutrient score on your own website or blog
Copy this into your page (in the HTML or “Custom HTML” block). The badge links to this recipe and updates by itself.
