SEEMA Cooks: Sweet Corn Chili Pepper Sauté

Image credits: Healthy Indian

We are all familiar with sweet corn, either eating it straight off the cob, or making it into a delightful snack that is either steamed of fried crisp. My recipe is a takeaway from all these different versions, also drawing inspiration from my mom and sister.

Versatile Corn

In general, corn is an abundant crop, and has a variety of uses: corn oil, corn flour, corn sugar, corn flour and so on. In fact, my wife and I use heating pads which are cloth bags filled with dried corn. Microwave for 30 seconds and you have the most wonderful heating pad you can imagine. The downside though is that if you let it sit longer in the microwave, the corn starts popping! In terms of straight up corn consumption, most of us have had popcorn, or corn on the cob (I love it grilled, slightly burnt, with a dash of butter). Mexican cuisine has corn tacos or tamales wrapped in corn (my favorite Mexican dish!).

Snack Time!

Before I delve into snacks, I’d give a little bit of background on my dad’s routine. He is 85, has a slight hearing problem and is also developing some dementia. Being a stickler for routine, he manages to go through the day just fine, if it is not disturbed. He likes his evening snack around 5.30 pm and wants some variety. Oats, corn flakes, or a slice or two, of toasted bread. To add more variety and make something light and tasty, my mom came up with the sweet corn snack, which is one of his all-time favorites.

Sweet Corn Chili Pepper Sauté

While there are several ways of cooking sweet corn, this recipe is our family favorite. It is super quick (under 15 minutes), delicious and nutritious. The ingredients are not set in stone – you can change them depending on what you have at hand. The basics: sweet corn, green chili peppers and onion. I start with tempering cumin and curry leaves, add fine cut chili pepper and onion. I sauté onion till it is slightly brown, add salt and corn, cover with a lid for 5 minutes. Done. It is that simple. You can add a dash of lime of you like, garnish with cilantro and so on. Go ahead and experiment. You’ll love this dish!

Why Is This Healthy?

Because of its high-fiber content, sweet corn is a great addition to your diet. Dietary fiber is important for our health: it aids digestion, it can decrease the risk of heart disease, strokes, Type 2 diabetes, and bowel cancer. On top of that, fiber helps you stay fuller for longer, without adding those extra calories or carbs. Ensure you purchase the non-GMO variety.

The Recipe

This delightful, sweet corn recipe made with onions and green chili peppers is ready in a jiffy, and very nutritious! Enjoy it as a snack, appetizer, or side dish.

Course: Appetizer, side dish, snack

Cuisine: Indian

Special diet: Gluten Free, No Added Sugar, Nut Free, Vegan, Vegetarian

Prep time: 5 mins

Cook time:10 mins

Total time:15 mins

Serves: 4

Calories: 169kcal


  • 4 cups fresh sweet corn, non-GMO
  • 1/2 cup onion, fine cut
  • 1 green chili pepper, fine cut
  • 1/4 tsp sea salt
  • 1 tsp olive oil

Tempering ingredients

  • 1 sprig curry leaves
  • 1 tsp cumin seeds


  1. Chop onions and chili peppers.
  2. Add oil to a pan. Splutter cumin seeds. Add curry leaves.
  3. Add onion, chili peppers and sauté till onions are slightly brown.
  4. Add corn and salt. Mix well.
  5. Set lid and let it cook for 2 to 3 minutes.
  6. Transfer to bowl and serve hot.


Great as a snack, appetizer or side dish.

*Use organic ingredients whenever possible

For the full recipe, go here!

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