Bhutte Ka Kees

Bhutte Ka Kees is a delightful dish from Madhya Pradesh, made with freshly grated corn and spices, offering a burst of flavors and textures. This healthy vegetarian meal is perfect for a light lunch, packed with nutrients and fiber.

Ingredients

• Fresh corn kernels - 2 cups
• Onion - 1 medium, finely chopped
• Green chili - 1, finely chopped
• Ginger - 1 teaspoon, grated
• Mustard seeds - 1 teaspoon
• Cumin seeds - 1/2 teaspoon
• Turmeric powder - 1/2 teaspoon
• Red chili powder - 1/2 teaspoon
• Salt - to taste
• Coriander leaves - 2 tablespoons, chopped
• Fresh lemon juice - 1 tablespoon
• Oil - 1 tablespoon

Steps

1. Heat oil in a pan over medium heat. Add mustard seeds and let them splutter.
2. Add cumin seeds, chopped onion, green chili, and ginger. Sauté until the onion turns translucent.
3. Stir in turmeric powder and red chili powder, cooking for another minute.
4. Add the fresh corn kernels and salt to the pan. Mix well and cook for about 10-12 minutes until the corn is tender.
5. Remove from heat and stir in chopped coriander leaves and lemon juice.
6. Serve warm, garnished with additional coriander if desired.

Nutrition

• Calories: 180
• Protein: 6 g
• Carbs: 35 g
• Fiber: 5 g
• Sugar: 5 g
• Sodium: 300 mg
• Cholesterol: 0 mg
• Total Fat: 5 g
• Saturated Fat: 0.5 g
• Unsaturated Fat: 4.5 g
• Water: 0.2 L

Health Benefits

• Rich in dietary fiber which aids in digestion.
• Provides antioxidants and vitamins from corn and spices.

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