Spinach is a vegetable that is very rich in iron. It is recommended to include spinach as a part of your diet on a regular basis. Spinach is used in gravy side dishes in Indian cooking. One of my favourite combinations is to use spinach with corn. The sweetness of corn brings some order to the fiery Indian spices used in this dish. Since it’s a gravy dish, you can also easily transform it into a Spinach Corn Rice that can be served with papads or wafers. It also works beautifully as a lunchbox recipe. Try it out and you will become a fan of this combination!
Recipe Details :
Serves: 4 pax
Time: 30 mins
- 2 packets of spinach
- 1.5 cups corn kernels
- 3/4 can of tomato puree or 3-4 tomatoes blended in a mixer
- 3 onions, finely chopped
- 2 tsp cumin seeds
- 1 tsp turmeric powder
- 2 tsp garam masala
- 1 tsp red chilli powder
- Salt to taste
- 2 tbsp oil
Spinach corn sabzi
- Wash the spinach leaves well (at least 3-4 times) and cut off the stems. Cut the leaves into big pieces.
- Fill a vessel filled with water and heat it till it boils. When the water starts bubbling vigorously, add the cut spinach leaves and let them boil for 3-4 minutes. Switch off the flame. Now wash the leaves immediately in ice-cold water – this helps in preserving the green colour of spinach. This process is called blanching.
- Meanwhile boil the corn kernels in salted hot water for at least 10 mins. Alternatively, you can pressure cook the corn kernels for 3-4 whistles depending on the rawness of the kernels. Frozen corn kernels take more time than fresh corn kernels.
- In a blender / mixer, puree the blanched spinach leaves into a smooth paste. Keep it aside.
- Take a pan, add oil and cumin seeds in it. Once the cumin seeds splutter, add the chopped onions. Saute till they turn light pink in colour.
- Next, add the tomato puree and salt and mix well. Let this cook on low flame for 5 mins. The rawness of tomatoes should not be felt in the paste.
- Once the tomato puree is cooked through, add in turmeric powder, red chilli powder and garam masala powder and mix the spices well.
- Add the spinach puree, cover the pan and let it cook for 3 – 4 minutes.
- Finally, add the boiled corn kernels and cook for another 3 mins.
- Switch off the flame and serve hot with rotis. Also goes great with steamed white rice.
- Make sure you have ice-cold water ready once you add the spinach leaves into the boiling water.
- Do not overcook the spinach leaves. Once they become a rich, dark green, turn off the flame immediately.
- Make sure the corn is tender when you add it in. There’s not much cooking time given for the corn in the final stage, and it may taste raw.
Soups are inherently comforting dishes. Load them up with vegetables and you have a filling and fulfilling meal in a bowl. I had an unused packet of Fava beans lying around at home and decided to use it in a soup. I had planned a photography birthday party and wanted to serve this soup as a starter. Thus the idea of using corn cobs came into play as they reminded me of the big lenses used in DSLRs. As the soup is dairy and fat-free, the flavours of the vegetables and beans really shine. Do try it as it is oil-free, wholesome and healthy.
Recipe Details :
Serves: 4-5 pax
Time: 40 mins
- 2 large potatoes, peeled and diced into medium cubes
- 1 large carrot, peeled and cut into medium cubes
- 1.5 cups of canned fava beans (or raw fava beans soaked overnight and cooked separately)
- 1 cup frozen or fresh green peas
- 1 large corn cut into 4 pieces
- 5 cups of vegetable stock
- 1/4 cup of freshly ground pepper
- Salt to taste
- 1/4 cup freshly chopped coriander
Vegetable soup with corn cob
- Combine potatoes, carrot, cut corn, half the fava beans, half the green peas and vegetable stock in a pressure cooker. Bring it to high pressure and cook for 15 mins on low flame. If you are not using the pressure cooker method, you can also boil these contents in the vegetable stock on a stove top but it will take much more time for the vegetables to lose their rawness.
- Transfer the liquid from the cooker to a pot and place it on the stove top. Bring the soup to a simmer. Using a masher, mash the vegetables such that the soup thickens. Ensure that you only partially mash the vegetables so that large pieces remain.
- Add remaining green peas and fava beans and let it cook through for another 7 mins on low flame. Add salt at this stage and finally sprinkle the ground pepper.
- Switch off the flame. Place one piece of the corn cob in every bowl in the center, ladle in the soup and garnish with coriander on the sides before serving. This will be one delicious bowl of soup that you will enjoy!
- If you are using the “whistle” method for pressure cooking, let it sound 3 whistles.
- Do not mash the vegetables evenly. There should be pieces of different sizes to give texture to the soup.
A versatile and multipurpose dish is a winner in my books! Today’s recipe is a great salad and an amazing filling for wraps. It’s colourful and filled with healthy ingredients and takes any meal to another level. I had been planning to try Mexican style filling for wraps and burritos, and I am glad that I finally ended up making this delicious one-pot meal/filling. This filling can be eaten just by itself for breakfast or brunch. Quinoa and black beans are an awesome combination to make a scrumptious Mexican style meal. When you add veggies to these nutrient-rich foods along with avocado, you get a healthy wrap filling that you just can’t forget 🙂
Recipe Details :
Serves: 4 pax
Time: 45 mins
- 1 onion, finely diced
- 2 cups black beans, soaked overnight. Else use canned ones.
- 1 red bell pepper, finely diced
- 1 cup frozen corn
- 1.5 cups vegetable broth
- 3/4 cup quinoa
- 2 cloves garlic, minced
- 1 tsp cumin powder
- 1 tbsp olive oil
- Salt and pepper to taste
- 1 avocado, cut into cubes
- 1/2 cup freshly chopped coriander
- 1/2 a lemon just to squeeze at the end
Quinoa and veggie wrap
- Rinse the quinoa at least 3 times in tap water. Drain the water.
- Cook the rinsed quinoa in the vegetable broth on low flame. Add some salt. It will take around 15 mins for the quinoa to absorb all the broth. Once the liquid is absorbed (around 15 minutes), turn off the flame. Leave the quinoa covered for 15 minutes. Then fluff it gently with a fork.
- In a pot, saute the onion and red bell pepper in olive oil till they turn slightly brown. Add salt, pepper and cumin powder to the veggies when they are cooking on the flame. Then add the garlic and saute for a minute.
- Add frozen corn and black beans. Lower the flame and continue cooking till they are nicely done. Turn off the flame.
- Now add the fluffed quinoa to the pot and mix it gently with the veggies.
- At the end, garnish the one-pot filling with avocado and coriander and mix well. Squeeze a bit of lemon on top. Fill this into a wrap and take a bite and you will love the flavours!
Quinoa and veggie filling
- If using canned beans, add them in after the corn has some time to cook.
- You can also cook the soaked beans separately (on the gas or the pressure cooker).
- Do not mash the avocado into the filling. Be gentle.