baby corn and mushroom salad recipe | Indian salad for lunch | sprouts, capsicum, carrots salad | Vitamin C, Vitamin B1, Folic Acid and iron rich Indian salad |
by Tarla Dalal

baby corn and mushroom salad recipe | Indian salad for lunch | sprouts, capsicum, carrots salad | Vitamin C, Vitamin B1, Folic Acid and iron rich Indian salad | with 20 amazing images.

baby corn and mushroom salad is a healthy Indian one dish meal salad. Learn how to make baby corn and mushroom salad.

baby corn and mushroom salad is a light and refreshing salad made with tender baby corn, flavorful mushrooms, and a zesty basil garlic lime dressing.

The baby corn is slightly crunchy, while the mushrooms are soft and earthy. The onion and bell pepper add a touch of sweetness and color, and the bean sprouts provide a fresh, crunchy finish.

The Indian dressing of baby corn and mushroom salad is made with olive oil, lemon juice, garlic and basil. Salt, and pepper, and it perfectly complements the flavors of the vegetables.

One cup of mushrooms contain only 18 calories and is safe to be consumed by those who have excess weight, heart disease and high blood pressure . Mushrooms have a glycemic index of 15 which is very low and is diabetic friendly.

This sprouts, capsicum, carrots salad is a great way to get your daily dose of vegetables. It is also a low-calorie and gluten-free dish, making it a healthy option for lunch or dinner. baby corn and mushroom salad is easy to make and can be customized to your liking. You can add other vegetables, such as cucumbers or zucchini, or you can change the dressing to your taste.

With only 114 calories for baby corn and mushroom salad, this is a perfect Indian salad for lunch.

pro tips for baby corn and mushroom salad. 1. Cover salad with a cling wrap and refrigerate till required. 2. Add 1 tsp sugar (optional). If you like the sweet and sour taste in a dressing then add the sugar. 3. You can store dressing outside of the refrigerator if it is properly sealed in a container.

Enjoy baby corn and mushroom salad recipe | Indian salad for lunch | sprouts, capsicum, carrots salad | Vitamin C, Vitamin B1, Folic Acid and iron rich Indian salad | with step by step photos.

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Baby Corn and Mushroom Salad recipe - How to make Baby Corn and Mushroom Salad

For Baby Corn and Mushroom Salad
1/2 cup chopped spring onions
1/2 cup chopped mushrooms (khumbh)
1/2 cup diagonally cut and blanched baby corn
3/4 cup bean sprouts
1/2 cup chopped coloured capsicum
1/2 cup carrot juliennes
1/2 cup blanched broccoli florets

For The Dressing
2 tsp olive oil
1 1/2 tsp finely chopped garlic (lehsun)
1 tbsp finely chopped basil
1 1/2 tsp lemon juice
salt to taste
freshly ground black pepper (kalimirch) to taste

Method
For the dressing

Heat the oil in a non-stick pan, add the garlic and sauté till it browns lightly.
Add the basil leaves and mix well. Cool completely.
Add the lemon juice, salt and pepper and mix well.

How to proceed

To make baby corn and mushroom salad, in a big bowl put spring onions, mushrooms, baby corn, bean sprouts, capsicum, carrot and broccoli.
Cover with a cling wrap and refrigerate till required.
Just before serving, add the dressing to the salad. Toss well.
Serve baby corn and mushroom salad immediately.

Nutrient values (Abbrv) per serving

Energy	114 cal
Protein	3.6 g
Carbohydrates	12.7 g
Fiber	5.3 g
Fat	5.9 g
Cholesterol	0 mg
Sodium	13.7 mg

Click here to view calories for Baby Corn and Mushroom Salad

Baby Corn and Mushroom Salad recipe with step by step photos

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what is baby corn and mushroom salad made of ?

what is baby corn and mushroom salad made of ? See below image of list of ingredients for baby corn and mushroom salad.

how to blanch baby corn

This is what diagonally cut baby corn looks like.
Boil plenty of water in a deep pan.
Add diagonally cut baby corn.

Let it cook for 2 to 3 minutes.
Drain.
Parboiled (blanched ) baby corn.

benefits of baby corn

Baby Corn : Since baby corn is picked much before the maturing stage, they hold a lower starch content. ½ cup baby corn adds in only 6.7 g of carbs, which is relatively low. Baby corn acts as a broom and helps maintain healthy bowels and avoid constipation as it is a good source of fiber. Keep an eye on the portion size always for diabetics, that’s very important to have controlled amounts of starch per day. Those with cardiac problems have no reason to avoid baby corn. The soluble fiber in baby corn can help in reducing cholesterol levels. See detailed benefits of baby corn.

dressing for baby corn and mushroom salad

Heat 2 tsp olive oil in a non-stick pan.

Add 1 1/2 tsp finely chopped garlic (lehsun).
Sauté garlic on medium flame for 5 to 7 seconds till it browns lightly.
Add 1 tbsp finely chopped basil.
Mix well and cool completely.
Transfer to a bowl.

Add 1 1/2 tsp lemon juice.
Add 1 tsp sugar (optional). If you like the sweet and sour taste in a dressing then add the sugar.
Add salt to taste. We added 1/4th tsp salt.
Add freshly ground black pepper (kalimirch) to taste.
Mix well.

You can keep the dressing outside and put in a container and use when required.

making baby corn and mushroom salad

To make baby corn and mushroom salad recipe | sprouts, capsicum, carrots salad | Vitamin C, Vitamin B1, Folic Acid and iron rich Indian salad | in a deep bowl put 1/2 cup chopped spring onions.
Add 1/2 cup chopped mushrooms (khumbh).
Add 1/2 cup diagonally cut and blanched baby corn.
Add 3/4 cup bean sprouts.

Add 1/2 cup chopped coloured capsicum.
Add 1/2 cup carrot juliennes.
Add 1/2 cup blanched broccoli florets.
Cover with a cling wrap and refrigerate till required.
Just before serving, add the dressing to the salad.

Toss baby corn and mushroom salad | sprouts, capsicum, carrots salad | Vitamin C, Vitamin B1, Folic Acid and iron rich Indian salad | well.
Serve baby corn and mushroom salad | sprouts, capsicum, carrots salad | Vitamin C, Vitamin B1, Folic Acid and iron rich Indian salad | immediately.

pro tips for baby corn and mushroom salad

Add 1 tsp sugar (optional). If you like the sweet and sour taste in a dressing then add the sugar.
You can store dressing outside of the refrigerator if it is properly sealed in a container
Cover with a cling wrap and refrigerate till required.

Just before serving, add the dressing to the salad.

benefits for baby corn and mushroom salad

Baby Corn and Mushroom Salad is rich in below macronutrients, vitamins and minerals given in descending order (highest to lowest).
1. Vitamin C : Vitamin C is a great defence against coughs and colds. Have citrus fruits, lemons, vegetables ( capsicum, broccoli, cabbage). 178% of RDA.
2. Vitamin B1 (Thiamine) : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. Indian Foods rich in B1 are Flax seeds (alsi), Sunflower seeds, Sesame seeds, Garden cress seeds (halim), Capsicum, Wheat flour, Chana dal, moong, walnuts, masoor dal, brown rice, jowar, bajra. 30% of RDA.
3. Phosphorus : Phosphorus rich Indian foods works closely with calcium to build bones. Phosphorus rich Indian foods like dairy products ( milk, paneer, curd), nuts, seeds, jowar, bajra, moong, matki, oats, ragi, wheat flour etc. 30% of RDA.
4. Folic Acid (Vitamin B9): Folic acid is an essential vitamin required throughout pregnancy. Folic acid rich Indian foods (kabuli chana, chana dal, yellow moong dal, urad dal, tooval dal, til ). 28% of RDA.
5. Iron : Iron is essential in the chemical reactions that produce energy from foods. Eat more greens and garden cress seeds to prevent you from being anaemic. Here are the top 7 sources of iron rich foods. 25% of RDA.
6. Fiber : Dietary fiber reduces the risk of heart disease, prevents the spike in blood sugar levels and hence super for diabetics. Consume more fruits, vegetables, moong, oats, matki, whole grains. 21% of RDA.
7. Vitamin A rich recipes, Beta Carotene : Vitamin A is crucial for healthy vision, cell growth and healthy skin. Sources of vitamin A include yellow-orange fruits and vegetables like carrots, mango, papaya, peach, tomatoes, pumpkin etc. and other vegetables like spinach, kale, fenugreek leaves, broccoli, capsicum etc. 19% of RDA.
8. Vitamin B2 (riboflavin) : Vitamin B2 enables the production of red blood cells that contribute to the rise in your energy levels. So have more milk, curds, eggs and green leafy vegetables. 18% of RDA.