Recipe for Spicy Corn Sauté - dummies

Recipe for Spicy Corn Sauté

By Alexandra Jamieson

This summery dish is light, filling, and full of flavor all at the same time. This tasty one-pot meal is easy to make as long as you have a cast iron skillet handy.

[Credit: ©]
Credit: ©

Preparation time: 10 minutes

Cook time: 20 minutes

Yield: 6 servings

2 tablespoons grapeseed or unrefined coconut oil

1/3 cup diced yellow onion

1 clove garlic, minced

1 teaspoon freshly grated ginger

3 cups fresh or frozen corn kernels

One 16-ounce can chickpeas (garbanzo beans), rinsed and drained

1 red bell pepper, seeded and diced

1 green bell pepper, seeded and diced

1/2 pound sugar snap peas

3/4 cup unsweetened rice, soy, or hemp milk

2 teaspoons red pepper flakes

1 teaspoon salt

Black pepper to taste

1/4 cup shelled raw sunflower seeds

  1. Heat a cast-iron skillet over medium-high heat and add the oil. Sauté the onion for 1 minute and then add the garlic and ginger. Sauté for 1 minute more.

  2. Add the corn, chickpeas, bell peppers, and sugar snap peas. Stir well and cook for 2 minutes.

  3. Add the milk, red pepper flakes, and salt. Reduce the heat to low and simmer, stirring occasionally, until the corn is heated through and most of the milk has cooked off, about 3 minutes.

  4. 4Taste and add more salt or pepper to taste. Top with the sunflower seeds.

Per serving: Calories 254 (86 from Fat); Fat 10g (Saturated 1g); Cholesterol 0mg; Sodium 589mg; Carbohydrate 37g (Dietary Fiber 7g); Protein 9g.