Vegetable Corn Bake
by Tarla Dalal
26 Nov 2012
This recipe has been viewed 36224 times
This delicious corn recipe is a great way to begin your day. It is really low in calories and vegetables add bulk and vitamins while fresh ginger and chilli add pungent accents to this treat. Serve hot with Mint and Coriander Chutney.
Vegetable Corn Bake recipe - How to make Vegetable Corn Bake
Preparation Time: Baking Time: 50 mins. Baking Temperature: 180°C (360°F). Cooking Time: Total Time:
Serves 4.
2 sweet corn cobs, grated
1 1/2 cups grated cabbage
1/2 cup grated bottle gourd (doodhi / lauki)
1/2 cup besan (Bengal gram flour)
2 tsp ginger (adrak) paste
1 to 2 green chillies, finely chopped
1/2 cup chopped coriander (dhania)
2 tsp sugar
2 tbsp lemon juice
a pinch of baking soda
salt to taste
oil for greasing
For the tempering
1 tsp oil
1/2 tsp mustard seeds ( rai / sarson)
a pinch of asafoetida (hing)
For serving
Mint and Coriander Chutney
Method
- Main Procedure
- Combine all the ingredients in a bowl and mix well. Transfer into a greased 150 mm. (6") diameter oven proof baking dish.
- For the tempering, heat the oil in a pan and add the mustard seeds and asafoetida. When the seeds crackle, pour the tempering over the mixture in the baking dish.
- Bake in a pre-heated oven at 180°C (360°F) for 40 to 50 minutes or till the centre is firm.
- Serve hot, with mint and coriander chutney.
Nutrient values per serving
| Energy | 178 cal |
| Protein | 7.3 g |
| Carbohydrates | 33.6 g |
| Fiber | 6.2 g |
| Fat | 2.6 g |
| Cholesterol | 0 mg |
| Vitamin A | 293.9 mcg |
| Vitamin B1 | 0.2 mg |
| Vitamin B2 | 0.1 mg |
| Vitamin B3 | 0.8 mg |
| Vitamin C | 51.5 mg |
| Folic Acid | 56.3 mcg |
| Calcium | 43.7 mg |
| Iron | 1.7 mg |
| Magnesium | 56.6 mg |
| Phosphorus | 121.7 mg |
| Sodium | 26.5 mg |
| Potassium | 362.2 mg |
| Zinc | 0.7 mg |
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