Steamed Corn
Zea maysClinical Encyclopedia
Steamed corn is a nutritious vegetable that is rich in carbohydrates and provides a good source of fiber, vitamins, and minerals. It is often enjoyed as a side dish or ingredient in various recipes.
Macronutrient Ratio
Caloric distribution of primary energy metrics per 100g
Micronutrient DV% Score
Top vitamins and minerals ranked by percentage of Daily Recommended Value
Complete Micronutrient Breakdown
Detailed concentration of essential micronutrients per 100g serving.
Vitamins
Minerals
Health Benefits
Possible Risks & Side Effects
How to Prepare & Consume
Steam corn on the cob for about 7-10 minutes until tender. It can be seasoned with herbs, spices, or butter for enhanced flavor.
Smart Selection & Storage
Choose ears of corn that are bright green with tightly wrapped husks and plump kernels. Avoid any with brown or dry husks.
Store fresh corn in the refrigerator and consume within a few days for the best flavor and texture.
Myths vs Realities
Healthy Recipes
Spicy Steamed Corn Salad
A vibrant salad combining sweet steamed corn with spicy jalapeños, fresh cilantro, and a zesty lime dressing for a refreshing side dish.
- 2 cups steamed corn
- 1 jalapeño, diced
- 1/4 cup fresh cilantro, chopped
- 1 lime, juiced
- 1 tablespoon olive oil
- Salt and pepper to taste
- 1. In a large bowl, combine the steamed corn, diced jalapeño, and chopped cilantro.
- 2. In a separate small bowl, whisk together lime juice, olive oil, salt, and pepper.
- 3. Pour the dressing over the corn mixture, toss gently, and serve chilled.
Corn and Quinoa Stuffed Peppers
Colorful bell peppers stuffed with a nutritious mixture of steamed corn, quinoa, black beans, and spices, baked to perfection.
- 4 bell peppers, halved and seeded
- 1 cup cooked quinoa
- 1 cup steamed corn
- 1 can black beans, rinsed
- 1 teaspoon cumin
- Salt to taste
- 1/2 cup shredded cheese (optional)
- 1. Preheat the oven to 375°F (190°C).
- 2. In a bowl, mix cooked quinoa, steamed corn, black beans, cumin, and salt.
- 3. Stuff the bell pepper halves with the mixture, top with cheese if desired, and bake for 25-30 minutes.
Creamy Corn and Avocado Soup
A smooth and creamy soup made from blended steamed corn, ripe avocado, and coconut milk, garnished with fresh herbs.
- 2 cups steamed corn
- 1 ripe avocado
- 1 cup coconut milk
- 1 cup vegetable broth
- 1 tablespoon lime juice
- Salt and pepper to taste
- 1. In a blender, combine steamed corn, avocado, coconut milk, vegetable broth, lime juice, salt, and pepper.
- 2. Blend until smooth and creamy.
- 3. Serve warm, garnished with fresh herbs like cilantro or basil.
Corn and Zucchini Fritters
Crispy fritters made with steamed corn and grated zucchini, lightly pan-fried for a healthy snack or appetizer.
- 1 cup steamed corn
- 1 medium zucchini, grated
- 1/2 cup whole wheat flour
- 1 egg
- 1/4 teaspoon baking powder
- Salt and pepper to taste
- Olive oil for frying
- 1. In a bowl, mix steamed corn, grated zucchini, flour, egg, baking powder, salt, and pepper until well combined.
- 2. Heat olive oil in a skillet over medium heat.
- 3. Spoon the mixture into the skillet, flattening slightly, and cook until golden brown on both sides.
Steamed Corn and Tomato Salsa
A fresh and zesty salsa made with steamed corn, ripe tomatoes, red onion, and cilantro, perfect for dipping or topping.
- 1 cup steamed corn
- 2 ripe tomatoes, diced
- 1/4 cup red onion, finely chopped
- 1/4 cup fresh cilantro, chopped
- 1 lime, juiced
- Salt to taste
- 1. In a mixing bowl, combine steamed corn, diced tomatoes, red onion, and cilantro.
- 2. Add lime juice and salt, mixing well to combine.
- 3. Serve immediately with tortilla chips or as a topping for tacos.
Corn and Spinach Quiche
A healthy quiche filled with steamed corn, fresh spinach, and eggs, baked in a whole grain crust for a nutritious meal.
- 1 whole grain pie crust
- 1 cup steamed corn
- 2 cups fresh spinach, chopped
- 4 eggs
- 1 cup milk
- Salt and pepper to taste
- 1. Preheat the oven to 350°F (175°C).
- 2. In a bowl, whisk together eggs, milk, salt, and pepper.
- 3. Spread steamed corn and spinach evenly in the pie crust, pour the egg mixture on top, and bake for 30-35 minutes.
Corn and Chickpea Buddha Bowl
A nourishing Buddha bowl featuring steamed corn, chickpeas, brown rice, and a drizzle of tahini dressing for a wholesome meal.
- 1 cup steamed corn
- 1 cup cooked chickpeas
- 1 cup cooked brown rice
- 1/4 cup tahini
- 2 tablespoons lemon juice
- Salt and pepper to taste
- 1. In a bowl, layer cooked brown rice, chickpeas, and steamed corn.
- 2. In a small bowl, whisk together tahini, lemon juice, salt, and pepper.
- 3. Drizzle the tahini dressing over the bowl and serve.
Corn and Sweet Potato Hash
A hearty breakfast hash made with diced sweet potatoes, steamed corn, and spices, served with a fried egg on top.
- 2 medium sweet potatoes, diced
- 1 cup steamed corn
- 1 tablespoon olive oil
- 1 teaspoon paprika
- Salt and pepper to taste
- 2 eggs
- 1. In a skillet, heat olive oil over medium heat and add diced sweet potatoes.
- 2. Cook until tender, then stir in steamed corn, paprika, salt, and pepper.
- 3. In a separate pan, fry the eggs to your liking and serve on top of the hash.
Corn and Black Bean Tacos
Delicious tacos filled with a mixture of steamed corn, black beans, and spices, topped with avocado and fresh salsa.
- 8 small corn tortillas
- 1 cup steamed corn
- 1 can black beans, rinsed
- 1 teaspoon cumin
- 1 avocado, sliced
- Fresh salsa for topping
- 1. In a skillet, combine steamed corn, black beans, and cumin over medium heat until warmed through.
- 2. Warm the corn tortillas in a separate pan.
- 3. Assemble tacos by filling tortillas with the corn and bean mixture, topped with avocado and salsa.
Corn and Broccoli Stir-Fry
A quick and healthy stir-fry featuring steamed corn, broccoli, and a light soy sauce glaze, served over brown rice.
- 2 cups steamed corn
- 2 cups broccoli florets
- 2 tablespoons soy sauce
- 1 tablespoon sesame oil
- 1 teaspoon ginger, minced
- Cooked brown rice for serving
- 1. In a skillet, heat sesame oil over medium heat and add broccoli florets.
- 2. Stir-fry for 3-4 minutes, then add steamed corn, soy sauce, and ginger.
- 3. Cook for an additional 2 minutes and serve over brown rice.
Frequently Asked Questions (FAQ)
Is steamed corn healthy?
Yes, steamed corn is a healthy option as it retains most of its nutrients and is low in calories.
How many calories are in steamed corn?
There are approximately 96 calories in 100 grams of steamed corn.
Can I eat corn if I am gluten intolerant?
Yes, corn is gluten-free and safe for those with gluten intolerance.
What are the health benefits of corn?
Corn is rich in fiber, vitamins, and antioxidants, which support digestion, eye health, and overall wellness.
How should I store steamed corn?
Store steamed corn in an airtight container in the refrigerator for up to 3 days.
Can I freeze steamed corn?
Yes, you can freeze steamed corn for up to 6 months; just ensure it is properly sealed.
What is the glycemic index of corn?
The glycemic index of corn is approximately 55, which is moderate.
How can I incorporate steamed corn into my diet?
You can add steamed corn to salads, soups, or serve it as a side dish with various meals.