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v0.1.1 · 1e34f57 · Updated 11 Oct 2026

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General information, not medical advice. Always consult your child’s healthcare provider.

© 2026 Heartful Sprout. All rights reserved.

  1. Recipes
  2. /
  3. cardamom
  4. /
  5. Esquites Inspired Corn Salad

Esquites Inspired Corn Salad

Esquites is a popular Mexican dish, which translates to toasted corn. It is also known as elote en vaso or corn in a cup. Growing up in a part of LA with a large Mexican population, Mexican street food always reminds me of home so this dish took me right back to my childhood! ⁠ ⁠ While this recipe is not quite how your abuelita would make it, it still does the job and is packed with bold and refreshing flavors that will leave you asking for more!⁠ Source: Instagram/ itsthecardamom

Ccardamom
Esquites Inspired Corn Salad
Suitable from
Finger foods (BLW)

Easy to prepare

Total time
15min

undefined min prep

Makes
4servings

adjustable below

Iron
0.4mg

per serving

Common allergens

Egg, MilkIntroduce one at a time.

Ingredients

4 servings
  • Corn2 cans
  • Garlic3 pcs
  • Mayonnaise 1/4 cup
  • Lemon juice15 g
  • Spices, chili powder1 tsp
  • Feta cheese1/4 cup
  • Cilantro1/4 cup
  • Salt1 g
  • Spices, black pepper1 g

Steps

  1. 01

    Add all ingredients (corn, garlic, mayo, lime juice, chili powder, cheese, and cilantro) to a bowl⁠

  2. 02

    Stir thoroughly until everything is combined⁠

  3. 03

    Season with salt & pepper to taste⁠

  4. 04

    Serve and enjoy!⁠

Nutrition

Per serving, calculated from USDA data for the ingredients above.

Calories
79kcal
Protein
2.1g
Fat
4.0g
Carbs
10.5g
Calories from
  • Carbs49%
  • Protein10%
  • Fat41%

Ingredient health benefits

👀 Eyesight
🦠 Immune system
🔥 Energy
🚽 Digestion
💊 Supporting nutrition absorption
✨ Anti-inflammatory, anti-oxidant
🦴 Bone health
💩 Gut health
🤲 Skin health
🔄 Healthy metabolism
🩸 Blood health
💭 Cognitive and neurodevelopmental

General associations for these ingredients, not claims about this recipe.

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Nutrition Facts

Estimated · 4 servings per recipe

Amount per serving

Calories

79

% Daily Value*

Total Fat 4.0g5%
Saturated Fat 0.9g4%
Trans Fat 0.0g
Cholesterol 3.2mg1%
Sodium 83.1mg4%
Total Carbohydrate 10.5g4%
Dietary Fiber 1.2g4%
Total Sugars 3.4g
Incl. Added Sugars 0.0g0%
Protein 2.1g4%
Vitamin D 0.0mcg0%
Calcium 14mg1%
Iron 0.4mg2%
Potassium 157mg3%
Vitamin C 4.2mg5%
Vitamin E 0.3mg2%
Vitamin K 8.2mcg7%
Vitamin B6 0.1mg4%
Vitamin B12 0.0mcg2%
Folate 24mcg6%
Magnesium 21mg5%
Zinc 0.3mg3%
Choline 14mg3%

Estimated from USDA ingredient data. %DV uses the adult 2,000-calorie reference — children’s needs differ.

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Ages & textures

Finger foods (BLW)
Family foods
Toddler foods
Soft and chewable
Whole foods

Allergen introduction

Allergen Intro (Egg)
Allergen Intro (Milk)

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General information, not medical advice. Always consult your child’s healthcare provider. Read the full disclaimer.