Rassa is a gourmet dish with gravy. In this recipe baby corn and baby zucchini are cooked together in an onion tomato gravy, making a delicious combination. This recipe is an adaptation to the Indian cooking style of corn and zucchini plus a unique addition to buffet tables. Baby corn and Baby zucchini both miniature forms of the parent vegetable make a good combo when cooked in tomato/ cashew nut/ almond gravy. It is a popular dish at the senior home kitchen that is liked by many seniors.
Buying & Storing: Baby corn & Baby zucchini are available at the Farmer’s market & Grocery stores fresh, Frozen, or canned. Baby corn is also called Cornette. Keep baby zucchini & corn dry wrapped in a plastic bag in the crisper drawer. They will last for 2 weeks. Zucchini blossoms are very delicate and don’t store very well and so have to be used soon. To freeze summer squash like zucchini slice, blanch, and freeze by packing it in sealed freezer bags. You can pack grated raw zucchini also. It will give off liquid when defrosted that can be drained off.
Nutrition Facts of Baby Corn 100 g raw
| Water 76.4 g | Minerals | Vitamins |
| Calories 23.07 | Sodium 223 mg 12 % | Vitamin A 0% |
| Total Fat 0.35g 1% | Potassium 0 mg 2% | Vitamin C 0 % |
| Carb. 4.9 g 2% | Calcium 0 % | |
| Fiber 0.53g 3% | Iron 0. % | |
| Sugars 0g | ||
| Protein 1.54 g 4% |
Nutrition Facts of Baby Zucchini
| Water | Minerals | Vitamins |
| Calories 19 | Sodium 3 mg 0% | Vitamin A 10% |
| Total Fat 0.4g 1% | Potassium 459 mg 13% | Vitamin C 57% |
| Carb. 3.1g 1% | Calcium 2% | Vitamin B6 7 % |
| Fiber 1.1g 4% | Iron 4% | Niacin 4% |
| Sugar 0g | Magnesium 8% | Pantothenic acid 4% |
| Protein 2.7g 5% | Zinc 6% | |
| Copper 5% | ||
| Phosphorous 9% |
Health Benefits of Baby Zucchini
- Zucchini contains important minerals useful to the body. Calcium for the development of teeth and bones. Magnesium that aids in digestion and controls the bladder. Phosphorous that combats fatigue and numbness and plays a role in brain development.
- Zucchini contains Vitamin C that helps the immune system; it is necessary for the production of mucus and bodily fluids.
- Zucchini contains B complex vitamins B-6, Niacin, Thiamin, and Folate necessary for metabolic activities, immune system function, energy production, and RBCs in the body.
- Zucchini is easily digestible due to its high water and fiber content.
Health Benefits of Baby Corn
- Baby corn is low in calories and rich in fiber . 100g has 26 calories; hence supports weight loss. It is a good source of fiber. Adequate fiber consumption controls blood sugar levels in the body, adds bulk to stools and gives the feeling of fullness, so you dont feel hungry for a long time.
- Baby corn is Nutrient dense and promotes Growth : Corn is rich in Thiamin and Niacin ( vitamin B constituents) Thiamin is essential for nerve health and cognitive function. Niacin deficiency leads to Pellagra, a disease characterized by Dementia, Diarrhea and Dermatitis a condition observed in malnourished individuals.
Spice & Herb Health Powers
- Turmeric powder: contains Curcumin loaded with antioxidants delays aging (wrinkles and pigmentation) by curbing the growth of free radicals.
- Coriander powder lowers cholesterol levels:The acids present in coriander like Oleic, Linoleic, Palmitic , Stearic and Ascorbic acids are effective in reducing cholesterol levels in the blood, according to the journal Environmental Biology. It helps to raise levels of good HDL cholesterol.
- Cumin powder promotes sleep: It is simultaneously a stimulant and relaxant. Some components in cumin essential oil are hypnotic and have tranquilizer effect which help relieve stress and anxiety that cause insomnia.
- Pepper powder helps with weight loss. The outer layer of the peppercorn assists in the breakdown of fat cells. When fat cells are broken down into their components parts they are easily digested by the body and applied to other processes and enzymatic reactions, rather than settling in the body.
- Ginger powder: can help ease colds and flu; it can be used in the form of tea and has a diaphoretic effect that induces sweating and removes toxins from the body.
- Cilantro leaves help regulate blood pressure. Journal in Ethno-pharmacology suggests that cilantro helps lower blood pressure by enhancing the interactions of calcium ions and Acetylcholine, a neurotransmitter in the peripheral and central nervous system. It relaxes blood vessel tension thus reducing chances of cardiovascular conditions like heart attack and stroke.
- Parsley leaves: reduce cancer risk with a flavonoid called Apigenin with anti cancer, anti inflammatory and anti oxidant properties.
Method to cook zucchini and corn gravy
- Wash and snip ends of baby zucchini. Place in a pan and cook in microwave. (8 min.)
- Drain baby corn from the can. Keep aside.
- Peel and finely chop onions. (2 min.)
- Heat the oil in a frying pan, add the flour and spices; heat until it becomes golden.
- Add the chopped onion and sauté until they turn translucent.
- Add the tomato juice and bring to a boil.
- Add the baby corn and zucchini and simmer until the gravy is thickened. (5 min.)
- Garnish with cilantro or parsley leaves.
Serve Baby Zucchini aur Chota Butta Rassa with Quinoa, Rice, Potato Rolls, Pasta or Parathas.
TIPS
Variation: Substitute tomato gravy with Cashew nut or almond gravy (grind 1/2 cup of nuts with water)
