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Corn Peanut Salad
Lunch • India
How to Make Corn Peanut Salad (Traditional & Healthy Version)
Corn Peanut Salad, known locally as Bhutta Moongphali Salad, is a refreshing vegetarian dish that beautifully blends the sweetness of sweet corn (bhutta) with the crunchy richness of roasted peanuts (moongphali). Popular across India, this salad is a staple during the summer months and features in many lunch thalis, especially in western and central regions. The combination of colorful veggies, tangy lime juice (nimbu ras), and aromatic coriander (dhaniya) makes it not just visually appealing but also bursting with flavors. Traditionally, Corn Peanut Salad is enjoyed as a light lunch, snack, or as part of festival meals, especially during Navratri when many people opt for sattvik (pure vegetarian) foods. Its quick preparation and no-oil recipe make it a favorite for busy weekdays and health-conscious eaters. Versatile and easy to adapt, this salad can be found at family gatherings, festive spreads, and even in tiffin boxes for a nutritious midday meal. With regional twists—from adding grated coconut in Maharashtra to using fresh green mango in Gujarat—this salad carries a legacy of creative Indian home cooking.
Ingredients(for 1 medium bowl per serving)
- 1 cup Sweet corn kernels (bhutta) (boiled or steamed)
- 1/2 cup Roasted peanuts (moongphali) (coarsely crushed)
- 1/2 cup Cucumber (kheera) (finely chopped)
- 1/2 cup Tomato (tamatar) (deseeded and finely chopped)
- 1/4 cup Onion (pyaaz) (finely chopped) - optional
- 1 Green chilli (hari mirch) (finely chopped) - optional
- 2 tbsp Fresh coriander leaves (dhaniya) (finely chopped)
- 1 tbsp Lemon juice (nimbu ras) (freshly squeezed)
- 1/2 tsp Black salt (kala namak) (to taste)
- 1/2 tsp Roasted cumin powder (bhuna jeera) (optional) - optional
Instructions
- 1
Boil or steam the sweet corn (bhutta) kernels until tender. Drain and let cool completely.
8 minutes
Use fresh corn for best flavor, but frozen works in a pinch.
- 2
Dry roast the peanuts (moongphali) on a tawa until golden and aromatic. Allow them to cool, then coarsely crush.
5 minutes
Remove peanut skins for a smoother texture.
- 3
Finely chop cucumber (kheera), tomato (tamatar), onion (pyaaz), green chilli (hari mirch), and coriander (dhaniya).
5 minutes
Deseed tomato to avoid excess moisture.
- 4
In a large mixing bowl, combine cooled corn, crushed peanuts, cucumber, tomato, onion, green chilli, and coriander.
2 minutes
Toss gently to avoid mashing the ingredients.
Why This Dish is Healthy
The dish is naturally low in saturated fat and free from refined sugars, making it ideal for weight management and balanced nutrition. With high fiber and moderate protein, it promotes satiety and healthy digestion. No added oils or processed ingredients are used, and the generous use of raw vegetables ensures maximum vitamin and mineral retention. This makes it a wholesome, heart-healthy recipe.
Corn Peanut Salad is rich in dietary fiber, plant-based protein, and healthy fats. Sweet corn provides complex carbohydrates, B vitamins, and antioxidants like lutein and zeaxanthin, supporting eye health. Peanuts add protein, vitamin E, and magnesium for heart health. The mix of fresh vegetables boosts vitamin C, potassium, and hydration, making this salad a nutrient-dense choice for any meal.
Pro Tips
- 💡Tip 1: Use freshly roasted peanuts for maximum flavor and crunch.
- 💡Tip 2: Add grated coconut for a Maharashtrian twist.
- 💡Tip 3: For extra protein, add a spoon of boiled moong dal or sprouts.
Storage & Serving
Best enjoyed fresh, but can be stored in an airtight container in the refrigerator for up to 12 hours. Mix in lemon juice just before serving to retain freshness.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 180.0 kcal |
