Directions:
- Remove all the husks and fibres from the cobs and slice the kernels off the cobs.
- Put the kernels in a pan with some water and bring to the boil. Cook for about 8 minutes or until tender. Drain well and reserve.
- Remove the caps, pith and seeds from the peppers and finely chop the flesh.
- Combine the corn, peppers, celery, garlic, tomatoes, rocket and parsley in a large bowl and mix thoroughly.
- In a small bowl, whisk the olive oil, vinegar, salt and pepper together. Pour over salad.
- Sprinkle Parmesan shavings over salad and serve.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 225.16 Kcal (943 kJ) | ||
| Calories from fat | 120.24 Kcal | ||
| % Daily Value* | |||
| Total Fat | 13.36g | 21% | |
|---|---|---|---|
| Cholesterol | 2.37mg | 1% | |
| Sodium | 129.2mg | 5% | |
| Potassium | 869.47mg | 18% | |
| Total Carbs | 23.61g | 8% | |
| Sugars | 7.45g | 30% | |
| Dietary Fiber | 5.77g | 23% | |
| Protein | 8.05g | 16% | |
| Vitamin C | 105.2mg | 175% | |
| Vitamin A | 5.9mg | 197% | |
| Iron | 426.9mg | 2372% | |
| Calcium | 255.7mg | 26% | |
| Amount Per 100 g | |||
| Calories | 73.94 Kcal (310 kJ) | ||
| Calories from fat | 39.49 Kcal | ||
| % Daily Value* | |||
| Total Fat | 4.39g | 21% | |
|---|---|---|---|
| Cholesterol | 0.78mg | 1% | |
| Sodium | 42.43mg | 5% | |
| Potassium | 285.53mg | 18% | |
| Total Carbs | 7.75g | 8% | |
| Sugars | 2.45g | 30% | |
| Dietary Fiber | 1.9g | 23% | |
| Protein | 2.64g | 16% | |
| Vitamin C | 34.5mg | 175% | |
| Vitamin A | 1.9mg | 197% | |
| Iron | 140.2mg | 2372% | |
| Calcium | 84mg | 26% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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