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This is what you’ll need

Wholemeal bread: 8-10 slices

Onion: 1

Red pepper: 1

Sweet corn: 1 tin

Iceburg lettuce: 8-10 leaves

Cumin seeds: ½tsp

Green chilli: 1

Mustard powder: ½tsp

Mayonnaise: 4tbsp

Salt and pepper to taste

Oil: 1tsp

Let’s get cooking

1. Chop the onions, peppers and green chilli finely.

2. Heat the oil in a pan and season with the cumin seeds.

3. When they sputter add the onions and green chilli. Sauté for a minute and add the red pepper.

4. Remove from flame and let it cool. Mix in the sweet corn and mayonnaise, along with the rest of the ingredients.

5. Spread this mixture on one side of the bread slice, put a lettuce leaf and cover with another bread slice.

6. Serve with ketchup or on its own.

Approximate preparation and cooking time: 15 minutes.

Dietician’s Note

A healthy, filling meal in itself with vegetables.

The peppers and corn are rich in micronutrients, beneficial to us in many ways. Sweet corn is rich in iron, folate and most importantly, fibre.

Peppers are rich in Vitamin A and C which are antioxidants. These help prevent heart diseases and also control the levels of bad cholesterol in the body.

This filling can also be refrigerated for 4-5 days.




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  1. madhvi pai says:

    Good one – will try this !

  2. aparnapai says:

    if you dont like mayo could probably use vegginaise

  3. Anjali says:


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