Recipes · Chilean · Main Courses
Humita (Chilean Fresh Corn Parcels)
One serving has 328 kcal and 9 g protein, and at least a fifth of a woman's daily need of thiamin (39%), pantothenic acid (39%), phosphorus (36%), magnesium (34%), niacin (34%) and manganese (31%). Ready in 70 minutes.
- Preparation: 30 min
- Cooking: 40 min
- Makes: 1 serving (330 g)
- Difficulty: Medium
- Diets: Vegetarian, Gluten-free
- Contains: dairy
Ingredients
- 260 g Corn, sweet, raw
- 6 g Basil, fresh
- 50 g Onions, raw
- 10 g Butter, unsalted
- 3 g Sugar
- 1 g Salt
Method
- Cut the kernels from the corn cobs and blend them with the basil and onion to a thick, coarse paste.
- Melt the butter in a pan over medium heat and cook the corn paste, stirring, for 5-6 minutes until it thickens slightly and smells sweet and toasted.
- Season with the sugar and salt and let the mixture cool a little.
- Spoon portions of the paste onto squares of foil (standing in for the corn husks traditionally used) and fold into tight parcels.
- Bring a large pot of water to a boil, add the parcels, and simmer for 35-40 minutes, until firm and cooked through.
- Unwrap and serve warm, plain or with a little extra sugar for a sweeter finish, as is common in Chile.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 328 kcal | 16% |
| Carbohydrates | 56.5 g | |
| Water | 249 mL | |
| Fiber | 6.2 g | 21% |
| Protein | 9.3 g | 19% |
| Tryptophan | 0.07 g | |
| Threonine | 0.36 g | |
| Isoleucine | 0.35 g | |
| Leucine | 0.94 g | |
| Lysine | 0.39 g | |
| Methionine | 0.18 g | |
| Cystine | 0.07 g | |
| Phenylalanine | 0.41 g | |
| Tyrosine | 0.34 g | |
| Valine | 0.5 g | |
| Histidine | 0.24 g | |
| Fat | 11.7 g | |
| Monounsaturated | 3.5 g | |
| Polyunsaturated | 1.6 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 1.4 g | |
| Saturated | 5.9 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 21.5 mg | |
| Calcium | 30 mg | 3% |
| Copper | 0.19 mg | 21% |
| Iron | 1.6 mg | 9% |
| Magnesium | 105 mg | 34% |
| Manganese | 0.56 mg | 31% |
| Phosphorus | 252 mg | 36% |
| Potassium | 795 mg | 17% |
| Selenium | 1.9 µg | 4% |
| Sodium | 430 mg | |
| Zinc | 1.3 mg | 17% |
| Thiamin (vitamin B1) | 0.43 mg | 39% |
| Riboflavin (vitamin B2) | 0.17 mg | 15% |
| Niacin (vitamin B3) | 4.7 mg | 34% |
| Pantothenic acid (vitamin B5) | 1.9 mg | 39% |
| Pyridoxine (vitamin B6) | 0.31 mg | 24% |
| Folate (vitamin B9) | 123 µg | 31% |
| Cobalamin (vitamin B12) | 0.02 µg | 1% |
| Choline | 65.4 mg | 15% |
| Vitamin A | 108 µg | 15% |
| Vitamin C | 22.5 mg | 30% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 0.47 mg | 3% |
| Vitamin K | 26.6 µg | 30% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.3 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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