This prebiotic sweetcorn recipe pairs the depth of smoky chipotle chilli roasted vegetables with the zing of fresh lime & tangy greek yogurt.
It makes a delicious dinner and you can double up quantities to feed a crowd.
Full of gorgeous coloured vegetables with red peppers & red onions, it looks as delicious as it tastes and boosts the varieties of fibre in your diet to support your microbiome.
Go easy on the chilli powder and it’s a hit with kids too – an ideal meal to feed the family.
Try this prebiotic sweetcorn recipe for a naturally vegetarian & gluten free option.
Any leftover veg can be wrapped in warm tortillas with sharp cheddar cheese for a quick lunch or dinner.
Probiotic : Greek Yogurt
Prebiotic : Spring Onions / Red Onions / Red Kidney Beans / Sweetcorn
Polyphenols: Spring Onions / Red Onions / Red Peppers / Red Kidney Beans
High Fibre : Brown Rice / Corn Tortilla Chips
Roast Chipotle Sweetcorn, Red Peppers And Red Onions With A Lime Yogurt Dip. Prebiotic Sweetcorn Recipe
Yield 2 helpings
- 4 tbsp extra virgin olive oil
- 1.5 tsp ground cumin
- 1.5 tsp ground coriander
- 1tsp chipotle powder
- 2 red peppers
- 2 red onions medium sized
- 1 x tin red kidney beans
- 300g frozen sweetcorn
- for the lime dip
- 2 spring onions, sliced thinly
- zest & juice of 1 lime
- 200ml greek yogurt
- to serve
- brown rice
- lime wedges
- handful of chopped fresh coriander leaves or extra chopped spring onions
- corn chips
Set the oven to 200c
Pour the extra virgin olive oil in a large baking tray and stir through the cumin, coriander & chipotle powder.
Peel & halve the red onions and chop each half into 4 wedges.
Halve & deseed the red peppers, remove stalks and chop into 2cm wide strips.
Stir red onions & peppers through the spiced olive oil and roast for 20 minutes.
Meanwhile, cook the brown rice according to pack instructions.
Drain & rinse the red kidney beans.
To make the lime dip, stir spring onions, lime juice & zest into the yogurt.
Stir the kidney beans & frozen sweetcorn through the red onion & pepper mix. Cook for a further 20 minutes, checking midway through & cover the pan with foil if it’s burning. Check peppers & onions are soft to the tip of a sharp knife. Cook a further 5 – 15 minutes if needed.
Serve the spiced vegetables on a bed of brown rice, spoon over the lime yogurt sauce. Sprinkle over chopped coriander or extra spring onions to taste.
Offer corn tortilla chips at the table to scoop up the mix.
Courses mains / lunch / dinner
Cuisine high fibre / prebiotic / probiotic