Make this tasty corn and carrot Usal with fresh beet greens; it’s so easy to have it ready to “attack” in just a few minutes! A warm and filling snack, sit back and enjoy it with a cup of tea or coffee… or chilled lemonade, if that’s what you prefer…. it’s just Yum!
Or… Serve it as a “stand-alone” side dish with lunch or dinner: doesn’t really matter what kind of cuisine you’re having. This delightful dish goes well with Indian food, for sure, but I’ve served it alongside Chinese, Thai and Mexican-themed meals too! I’ve even served it with a simple Mac & Cheese dinner, along with crusty French bread. It’s all good!
Colorful Food – Flavorful and Nutrient-packed too!
Nutrition experts advise us to choose colorful foods whenever possible…. Why? Because they’re very likely to be packed with vital phytonutrients that support your well-being in myriad ways.
Not that it’s really difficult to “choose” though….. So many of them are not just pretty to look at…. they also have irresistible aromas and flavors…. What’s not to love?
I have been making several variations of this simple corn Usal for many years now, and it’s always a hit! Folks often ask for a recipe, and are usually quite surprised at how easy it is to make in just 20 min!
I typically pair the bright yellow corn with ingredients that provide contrast…. in color, flavor, texture, aroma … while also adding unique combinations of macro and micronutrients that complement each other. I can get the red-orange colors from carrots, peppers, tomatoes, etc., shades of green from various leafy greens, and some white from grated coconut, radish, jicama and even apples! Each ingredient brings its own load of goodies that make the final dish look good, taste good, smell good ….
Beet Greens in this Usal
I’ve used beet greens in this recipe. Why? Well, it seems to me that lots of folks have no clue what to do with beet greens… and often just throw them away. Even many vegetable vendors and grocery stores simply cut off the stems and leaves of beets, and sell only the ‘root’.
What a shame! Beet greens are actually even more nutrient-packed than the roots! In recent years, I’ve been experimenting with using beet greens and stems in interesting ways. Why throw away a perfectly great source of good nutrition?
So… I always look for beets with the stems and leaves still attached. I cut them off myself…. and make completely different things with them! I like the sweet ‘roots’ in salads and I pickle the beautiful red stems with fiery spices.
As for the greens…. I cook them, much as I would any other greens. I don’t really like to eat them raw… I find their earthy flavor a little too intense for my palate! In this Usal, though, the earthy flavor is not even noticeable!
Of course, if you don’t have beet greens, you can certainly make this Usal with another leafy green….. Spinach, kale, chard, pea shoots, amaranth greens, or even the stronger flavored Arugula or watercress works well. Each will bring its own unique flavor and payload of nutrients to this Usal.
Lutein and Zeaxanthin – in Golden Corn, carrots, beet greens and fresh coriander (cilantro)
Lutein and zeaxanthin…. they give golden corn its sunshine color… and they also hide inside carrots, beet greens and fresh coriander leaves (cilantro) too! Why is this important? High dietary intake of these two carotenoid pigments is believed to support eye-health and to decrease the risk of cataract development. In addition, they are also believed to slow the progression of Age-related Macular Degeneration (AMD).
But that’s not all…. Several studies suggest that these substances, through their anti-inflammatory activity, improve cognitive functions and decrease the risk of cancer, cardiovascular diseases and other systemic conditions.
So…. when you snack on this tasty Corn and Carrot Usal, know that you’re also getting a healthy dose of these powerful phytonutrients that support your overall health.
Need Fat to increase absorption of Lutein and Zeaxanthin
How can we ensure that our bodies actually absorb lutein and zeaxanthin, though? We can make use of the fact that both of these substances are fat-soluble…. If we consume some type of fat at the same time as the lutein-zeaxanthin containing foods, we can more easily absorb these and other fat-soluble vital nutrients (Vitamin A, Vitamin K, etc.)
So… The oil in the Tadka (Thud-kaa), the coconut garnish…. these don’t just add taste, texture and flavor. They also help you absorb all the wonderful nutrients from the Usal ingredients!
Other nutrients in Corn and Carrot Usal with Greens
What other nutrients do you get from this Usal? A single serving provides a decent amount of protein and fiber, lots of Vitamin A and a wide array of other vitamins and minerals. What other yummy snacks can you think of that boast such benefits?
And …. This dish is also fairly low in calories, so if you eat a bit more than the recommended serving size, it’s OK! No need to go down a guilt-trip….
More snack recipes…. easy, tasty and nutritious
Looking for more snack recipes that are easy, tasty and nutritious? Maybe you’d like to try some of these… some are savory, some are sweet, some are crispy…
- Sweet Crisps – cinnamon-sugar crispy baguette slices, great with tea/coffee
- Banana Thalipith – cloves and cardamom infused, sweet and fluffy flatbread
- Sweet Pumpkin Thalipith – with lots of pumpkin, a soft, sweet and fluffy flatbread
- Banana Muffins – make them special, with chocolate chips and orange peel
- Spinach Pops – savory bites, crisp on the outside, soft and fluffy on the inside
- Veggie Mini-Eggrolls – crisp and tasty, with egg-free wonton wrappers
- Spinach Jicama Dip – creamy and crunchy, enjoy with crackers, fresh bread and crudites
- Lentil Hummus – with almonds to make it nutty
- Eggplant Fritters – Indian style, pan-fried, crispy and addicting !
Hope you make some of these delectable dishes… and enjoy them with friends and family. Do leave reviews and star ratings… thanks!
Special Diets
This simple corn and carrots Usal is vegetarian, vegan, gluten-free and soy-free. Also, it does not have onion and garlic, in case you wish to avoid using these ingredients.
To make this Usal nut-free, use a nut-free oil for the Tadka and check Recipe Notes for what you might use instead of coconut.
So… When you’re peckish, and in the mood for something that is filling, nutritious and easy to make…. this Usal will check all your boxes! If you have frozen or canned corn, the rest of the prep is pretty darned fast. As for the cooking time…. that’s literally less than 5 min! And unlike a lot of other snacks…. there’s no waiting time afterwards! You can start to dig in right away!
Make it, share it… munch on it over a cozy cup of coffee and tête-à -tête with a friend… I’ve done that so many times, sometimes realizing only later that I had eaten twice as much as I’d meant to! Oh well…. that just meant I would have to eat a smaller dinner afterwards!
Please do leave a review and star rating…. Many thanks!
Enjoy!
Make Corn and Carrot Usal with Greens: Easy Snack
Equipment
- Microwave preferred if not available, see Recipe Notes for alternate options
- Heavy bottom medium skillet / frying pan (10 inch / 25 cm ) medium-sized wok or saucepan is OK too (2-3 qt/L capacity)
- Coconut grater need this only if using fresh coconut in the shell
Ingredients
- 2 cups Corn – yellow, sweet (frozen) if not available, white corn is OK
- 1/2 cup Baby Carrots – sliced into thin rounds if not available, use any available carrots; see recipe directions for how to slice "fat" carrots
- 1/2 cup Beet greens loosely packed – small, tender leaves preferred – 20 g the leaves from a small bunch of 3-4 small beets should be enough; if the beets are large, though, you will likely get more leaves, with some that are quite large – these large leaves can have a stronger flavor – you decide if you wish to use these or not; if not available, use other leafy greens – spinach, chard, arugula, watercress, pea shoots, etc.
- 1/2 whole Fresh Green chilli – e.g., Serrano pepper any "hot" green chilli is OK – adjust amount based on "spiciness" preferred
- 2 tsp Oil I like to use peanut oil; any other mild-flavored oil is OK too.
- 1 tsp Cumin seeds
- 1 tsp Fennel seeds
- 1/8 tsp Turmeric
- 1 tsp Sugar
- 3/8 tsp Salt adjust as per preference
Garnish
- 2 tbsp Coconut – fresh, grated (or frozen – thawed is fine; if not available, see Recipe Notes for alternatives; – including nut-free options
- 1/4 cup Fresh Coriander leaves (Cilantro) – trimmed, washed & chopped if not available, use thinly sliced green onions instead (green tops only)
- 1 whole Lime/lemon – cut into wedges – optional tastes great and adds Vitamin C
Instructions
Prepare The Ingredients
- Cut the leaves away from the deep red stems (see note about the stems below). Place the leaves in a colander and rinse thoroughly remove grit, dirt, etc. Spread the leaves on a kitchen towel for a few minutes to absorb excess moisture: use a dark-colored towel if possible – the leaf juices leach out and can stain your towel; Note: Use only the leaves, not the deep red stems – the stems release dark red juice which coats and colors everything pink-red – then you won't be able to see the lovely contrasting colors in the final dish.However, please don't throw away the stems – they are very nutritious too – just use them in another dish where their color So… cut away the stems and store them to use in another dish: see Recipe Notes for ideas.
- Stack the towel-dried leaves, roll them up tightly and slice into ribbons – about 1/4 in (1/2 cm) wide. Turn the cutting board 90 degrees and slice across the ribbons – about 1/4 (1/2 cm) wide. Set aside till needed.
- If using fresh corn, remove the husk and 'silk' and rinse. Using a firm knife, strip the kernels from the cob. Blanch the corn as directed in Recipe Notes and set aside until needed. If using frozen or canned corn, no blanching is needed.
- Thinly slice the baby carrots into rondelles (round discs)- 1/8 in (1/4 cm) or a bit thinner. Note: If using larger carrots, slice in half lengthwise, then cut into half-moon shapes. For parts of the carrot that may be extra thick, cut into quarters, lengthwise, then slice thinly.Note: Soften carrots before slicingCarrots are rather firm, and it can be difficult to smoothly slice them. To make "even thickness" slices very easily, soften the carrots before slicing. Splash some water on the carrots, cover and microwave on Hi for 30 seconds (it may start to crackle a bit…. that's fine!). Allow to cool for 1-2 minutes before slicing. If not using a microwave, boil 1/2 cup of water in a small pan, add the carrots and turn the heat off. Cover and let the carrots rest for 2 min. Scoop them out of the water onto a cutting board – reserve the water. Cool the carrots for 2-3 minutes, then slice.Set aside until needed.
- Trim, rinse, towel-dry and chop the fresh coriander leaves (cilantro).
- Cut a medium green chilli ( like serrano pepper) in half – about halfway down from the stem end – then slit one portion lengthwise into 2 pieces.
- Grate fresh coconut; or thaw frozen grated/shredded coconut in microwave for about 30 seconds.
Start making Usal
- Make Tadka: Heat oil in a medium frying pan on low-medium heat; add cumin seeds and fennel seeds; after they sizzle (about 30 seconds), add the green chilli (Serrano pepper) pieces.
- Stir the Tadka for 30 seconds to lightly brown the green chilli.
- Add the sliced carrots; stir, cover and cook for about 2 minutes.
- Remove cover, stir and add corn – the picture shows frozen corn kernels. You can also use canned corn (drained).Note: If using fresh corn kernels, blanch them briefly before adding to the Usal. See Recipe Notes for detailed directions.
- Spread the chopped beet greens evenly over the corn.
- Stir on low heat for 20-30 seconds.
- Add the salt and sugar; stir to mix evenly. If it looks a bit dry, splash some water. (2-3 tbsp) Note: If you have any water reserved from blanching carrots or corn – use it at this stage. Simmer briefly – for just 1-2 minutes (no longer!), then turn heat off. Do NOT overcook!Remove pan from hot stove, cover and set aside until ready to serve.
- About 5 min before serving, heat the Usal on high heat, stirring well to prevent scorching and burning. – for 2-3 min, just until heated through evenly – do NOT overcook!Garnish with grated coconut and chopped fresh coriander (cilantro). Note: If making a large batch and you think you might have leftovers, only garnish what you think will get polished off: Be sure to save some of the coconut and coriander leaves to garnish more Usal later, if needed.
- Serve, along with a wedge of lime/lemon, Top with some "crunchies" – such as lightly hand-crushed potato chips, corn chips, etc. – and enjoy a tasty, nutritious and filling teatime snack Or serve with lunch/dinner as a warm "stand-alone" side dish, with any type of cuisine; pair with any type of bread or rice
- Enjoy!
Notes
Using fresh corn kernels?
Blanch the fresh corn kernels before using as per recipe directions: In the microwave:- Place corn kernels in a microwave-safe glass/ceramic bowl
- Splash 2-3 tsp water on top of the kernels
- Place a damp paper towel over the kernels – single layer is OK
- Cover the bowl with a microwave-safe lid
- Cook on Hi for 30 seconds, then on medium power (40%) for 1 min
- Remove the cover and spread the blanched kernels on a plate to cool down quickly, without getting over-cooked
- Heat 1 cup water in a medium (2-3 qt/L ) saucepan.
- When it begins to boil, turn the heat down to the lowest settingÂ
- Add 2 cups of fresh corn kernels and stir; cover and simmer for 1-2 minutes and turn heat off
- Move the pan away from the hot stove and rest for 2-3 min.Â
- Strain any leftover cooking water and save it: there shouldn’t be very much of it
- Spread the blanched kernels on a plate to cool down quickly, without getting over-cooked
What to do with beet stems?
Beet stems are filled with many of the same nutrients found in the leaves and roots, so please don’t throw them away. Slice them into 1/4 inch (1/2 cm) pieces and use them in some of the following ways:- Add a small amount of chopped stems to a green salad, just before tossing with dressing
- about 2 tbsp (raw or briefly cooked in microwave) to a 3-4 serving salad
- a little pink-red color will leach out and coat some of the other ingredients
- about 2 tbsp (raw or briefly cooked in microwave) to a 3-4 serving salad
- Cook briefly in the microwave in a glass/ceramic microwave-safe bowl: 1-2 min on Hi: add a small amount to soups, curries, dips, etc.
- adds texture and a bit of earthy-tasting crunch
- Add simple pickling spices and make a quick and tasty condiment to accompany any meal
- Use instead of kale stems in this fiery hot Indian-style pickle:
- https://theculinaryheart.com/use-kale-stems-how-to-make-tasty-pickle/
- Use instead of cucumber in this recipe: use just enough pickling liquid to cover the beet stems
- https://theculinaryheart.com/easy-pickled-cucumbers-tart-spicy-with-garlic-and-dill/
- Use instead of kale stems in this fiery hot Indian-style pickle:
Â
Fresh coconut not available?
Try one of these alternatives:- 1 1/2 tbsp dried coconut, finely grated
- also called coconut powder
- This is NOT the same as coconut flour!
- add 1 tbsp water and a tiny pinch of sugar; microwave for 30 seconds
- if you have coconut water, use that instead of plain water
- also called coconut powder
- Dried coconut + Jicama
- 1 tbsp finely grated dried coconut + 2 tsp water; microwave for 20 seconds, then set aside to cool a bit
- if you have coconut water, use that instead of plain water
- add 1 tbsp finely chopped/minced peeled Jicama
- 1 tbsp finely grated dried coconut + 2 tsp water; microwave for 20 seconds, then set aside to cool a bit
- Dried coconut + Apples
- 1 tbsp finely grated dried coconut + 2 tsp water; microwave for 20 seconds, then set aside to cool a bitÂ
- if you have coconut water, use that instead of plain water
- add 1 tbsp finely chopped/minced peeled apples
- crisp, juicy and sweet apple preferred
- 1 tbsp finely grated dried coconut + 2 tsp water; microwave for 20 seconds, then set aside to cool a bitÂ
- To make it Nut-Free :
- 1 tbsp sunflower seeds, coarsely chopped
- add one of the following:
- 1 tbsp finely chopped/minced peeled apples
- crisp, juicy and sweet apple preferred
- 1 tbsp finely chopped/minced peeled Jicama
- 1 tbsp finely chopped/minced peeled apples
Storing Leftovers:
Store leftovers in a container with a well-fitting lid. In refrigerator:- Consume within 1-2 days
- the fresh coconut spoils rather easily: if it has an ‘off’- flavor or smell, please discard.
- Reheat briefly before serving
- Add fresh garnish
- Before freezing, remove as much garnish as possible:
- coconut is OK, but cilantro does not freeze well
- Use within 2-3 weeks
- Thaw and reheat before serving.
- Add fresh garnish
Love this yummy snack!
Thanks, Bhavana! I love it too!