Discover the authentic flavors of Nepal with this Bhutte ko Achar recipe, a delicious and spicy corn salad made with roasted corn, zesty lime, and fiery chili. Perfect as a side dish or a snack, this traditional Nepali dish adds a burst of flavor to any meal. Learn how to make Bhutte ko Achar with easy-to-follow steps and enjoy a taste of Nepal at home!

Ingredients:

- 2 cups of corn kernels (fresh or frozen)

- 1 medium onion, finely chopped

- 2-3 green chilies, finely chopped

- 1 medium tomato, finely chopped

- 1 small cucumber, diced

- 2-3 tablespoons of fresh cilantro, chopped

- 1 tablespoon of mustard oil (or any preferred oil)

- 1 teaspoon of roasted cumin powder

- 1/2 teaspoon of turmeric powder

- 1/2 teaspoon of red chili powder (adjust to taste)

- Juice of 1 lime

- Salt to taste

Instructions:

Roast the Corn: If using fresh corn, roast the corn cobs over an open flame or on a grill until lightly charred. Once cooled, remove the kernels from the cob. If using frozen corn, roast them in a pan until they turn slightly brown and aromatic.

Prepare the Vegetables: In a large mixing bowl, combine the chopped onions, tomatoes, cucumbers, green chilies, and cilantro.

Season the Salad: Add the roasted corn to the vegetable mixture. Drizzle with mustard oil, then add the roasted cumin powder, turmeric powder, red chili powder, and salt.

Add Lime Juice: Squeeze fresh lime juice over the salad and mix everything well until the flavors are evenly distributed.

Serve: Let the Bhutte ko Achar sit for a few minutes to allow the flavors to meld together. Serve it as a side dish with rice or as a standalone snack.

Notes:

- You can adjust the spice level by varying the amount of green chilies and red chili powder.

- For an added crunch, you can sprinkle some roasted peanuts or sesame seeds on top before serving.

Nutritional Values

Corn Kernels (2 cups)

  - About 280 calories

  - 65 grams of carbohydrates

  - 4 grams of fat

  - 8 grams of protein

Benefits: Provides energy through carbohydrates. Rich in fiber, vitamins (especially B vitamins), and minerals like magnesium and potassium.

Onion (1 medium, finely chopped)

  - About 45 calories

  - 11 grams of carbohydrates

  - 0.1 grams of fat

  - 1 gram of protein

Benefits: Contains antioxidants, vitamins, and minerals. Supports immune function and adds flavor.

Green Chilies (2-3, finely chopped)

  - About 6 calories

  - 1 gram of carbohydrates

  - 0 grams of fat

  - 0.2 grams of protein

Benefits: Contains capsaicin, which may boost metabolism and provide antioxidant benefits. Adds spiciness and flavor.

Tomato (1 medium, finely chopped)

  - About 22 calories

  - 5 grams of carbohydrates

  - 0.2 grams of fat

  - 1 gram of protein

Benefits: Rich in vitamins A and C, as well as antioxidants like lycopene. Supports skin health and immune function.

Cucumber (1 small, diced)

  - About 16 calories

  - 4 grams of carbohydrates

  - 0.2 grams of fat

  - 1 gram of protein

Benefits: Hydrating due to its high water content. Provides vitamins K and C, and antioxidants.

Fresh Cilantro (2-3 tablespoons, chopped)

  - About 1 calorie

  - 0.2 grams of carbohydrates

  - 0 grams of fat

  - 0.1 grams of protein

Benefits: Contains antioxidants, vitamins A, C, and K. Supports digestion and adds a fresh flavor.

Mustard Oil (1 tablespoon)

  - About 120 calories

  - 14 grams of fat (including 1.5 grams of saturated fat)

  - 0 grams of carbohydrates and protein

Benefits: Rich in monounsaturated and polyunsaturated fats. Provides a distinct flavor and has potential cardiovascular benefits.

Roasted Cumin Powder (1 teaspoon)

  - About 8 calories

  - 0.4 grams of fat

  - 1 gram of carbohydrates

  - 0.4 grams of protein

Benefits: Aids digestion and has antioxidant properties. Adds a warm, earthy flavor.

Turmeric Powder (1/2 teaspoon)

  - About 8 calories

  - 0.2 grams of fat

  - 1.7 grams of carbohydrates

  - 0.3 grams of protein

Benefits: Contains curcumin, which has anti-inflammatory and antioxidant properties. Adds color and flavor.

Red Chili Powder (1/2 teaspoon, optional)

  - About 6 calories

  - 0.3 grams of fat

  - 1.5 grams of carbohydrates

  - 0.2 grams of protein

Benefits: Contains capsaicin, which may boost metabolism and provide antioxidant benefits. Adds heat and flavor.

Lime Juice (Juice of 1 lime)

  - About 11 calories

  - 3 grams of carbohydrates

  - 0 grams of fat

  - 0 grams of protein

Benefits: Provides vitamin C and adds a tangy flavor. Supports immune function and enhances the taste of the dish.

Salt (to taste)

  - Minimal calories, but high in sodium

Benefits: Enhances flavor. Use in moderation to manage sodium intake.

This breakdown provides insights into the nutritional content and health benefits of each ingredient used in your corn salad recipe.