Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Corn kernels | 360 g | Sweet · Heating |
 Tomatoes, chopped | 320 g | Sour, Sweet · Heating |
 Red bell pepper, diced | 180 g | Sweet · Heating |
 Paneer, crumbled | 220 g | Sweet · Cooling |
 Fresh cilantro | 18 g | Astringent, Bitter · Cooling |
 Olive oil | 22 g | Sweet, Bitter, Astringent · Heating |
 Dried oregano | 3 g | Pungent, Bitter · Heating |
 Rock salt | 5 g | Salty · Cooling |
Step-by-Step Preparation
- Cut the corn kernels and chopped tomatoes and diced red bell pepper into even pieces and place them in a wide bowl.
- Add the olive oil, oregano, and rock salt; toss until every piece is lightly coated.
- Arrange the mixture in a shallow baking dish and distribute the crumbled paneer and fresh cilantro evenly.
- Bake until the vegetables are tender and the top is lightly browned without becoming dry.
- Rest for five minutes and serve warm.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (original international vegetable-bake adaptation)
This corn casserole is flagged because paneer and tomato are baked together. Vata: serve warm and keep the corn tender. Pitta: reduce tomato and red pepper. Kapha: reduce paneer and oil. Compliant variant: replace paneer with crumbled firm tofu.
USDA Nutrition Facts for Corn Tomato Paneer Casserole
| Nutrient | Per 100g | Per Serving (1 serving (282g)) |
|---|---|---|
| Energy (Calories) | 202 kcal | 571 kcal |
| Protein | 6.6 g | 18.5 g |
| Total Carbohydrates | 30.4 g | 85.7 g |
| Dietary Fiber | 3.2 g | 8.9 g |
| Total Sugars | 6.2 g | 17.5 g |
| Total Fat | 6.6 g | 18.7 g |
| Calcium | 128.1 mg | 361.1 mg |
| Iron | 1.15 mg | 3.24 mg |
| Magnesium | 58.0 mg | 163.6 mg |
| Phosphorus | 174.7 mg | 492.7 mg |
| Potassium | 346 mg | 976 mg |
| Sodium | 222 mg | 626 mg |
| Zinc | 1.21 mg | 3.40 mg |
| Copper | 0.13 mg | 0.36 mg |
| Manganese | 0.23 mg | 0.63 mg |
| Selenium | 6.8 µg | 19.2 µg |
| Vitamin C | 24.7 mg | 69.7 mg |
| Vitamin A (RAE) | 76.3 µg | 215.2 µg |
| Vitamin E | 1.13 mg | 3.20 mg |
| Vitamin K | 11.2 µg | 31.5 µg |
| Thiamin (Vitamin B1) | 0.20 mg | 0.55 mg |
| Riboflavin (Vitamin B2) | 0.22 mg | 0.61 mg |
| Niacin (Vitamin B3) | 1.61 mg | 4.54 mg |
| Vitamin B6 | 0.33 mg | 0.93 mg |
| Folate (DFE) | 19.3 µg | 54.4 µg |
| Choline | 19.9 mg | 56.2 mg |
