Capsicum (Bell Pepper) Besan Zhunka
- Minutes to Cook:
- Number of Servings: 6
Ingredients
•2 medium sized Green Bell Peppers (Capsicum)•2 green chillis (optional) not included in nutrition•1 inch fresh ginger (10g)•3 green onion stalks - (50g raw onion)(optional)•200g of besan (gram flour)•1/2 teaspoon cumin seeds•1/2 teaspoon mustard seeds•1 tablespoon coriander powder•1 1/2 teaspoon cayenne pepper powder•1/2 teaspoon garam masala•1/2 teaspoon turmeric powder•2 dashes of hing (asafetida)•3 tablespoon extra virgin olive oil•About 1 1/2 cup of water•2 teaspoon salt (to taste)•1/2 fresh lemon•Shredded coconut and fresh coriander leaves for garnishing (optional)
1. Cut the bell pepper into inch wide pieces. Remember to discard the seeds. Cut the green onion into tiny circular slices. Mince the ginger. Slit the chillis in half – discard the seeds inside if you want the dish to not be as spicy.
2. Sift the gram flour if required. On medium low, heat 1/2 tablespoon of olive oil and saute the gram flour for 5 minutes. This allows the gram flour to roast and gives a really good flavor to the dish.
3. Heat 2 1/2 tablespoons of olive oil on medium high heat. Once it’s hot (test by dropping a couple of cumin seeds, they should sizzle), add the cumin seeds, mustard seeds, turmeric and hing (asafetida). Allow them to pop a bit (about 30 seconds). Then add the bell peppers and green chillis. Stir to combine and cook for about 2 minutes.
4. Lower heat to medium. Then add cayenne pepper, salt and coriander powder. Stir. Add the gram flour. Stir to combine. After 5 minutes, stir and cover with a lid.
5. Sprinkle about 1/4 – 1/2 cup of water over the gram flour. Stir to combine and then cover for another 5 – 7 minutes (long enough for the water to evaporate and gram flour to cook). Repeat this a few times till the gram flour is cooked. You’ll know it’s cooked when the gram flour texture changes – it’ll be fluffy and not sticky.
6. Add the garam masala. Stir to combine. Cover and let it cook again for about 5 minutes. Once done, serve topped with shredded coconut and fresh coriander leaves
Serving Size: 6-8
Number of Servings: 6
Recipe submitted by SparkPeople user RENOODLE.
2. Sift the gram flour if required. On medium low, heat 1/2 tablespoon of olive oil and saute the gram flour for 5 minutes. This allows the gram flour to roast and gives a really good flavor to the dish.
3. Heat 2 1/2 tablespoons of olive oil on medium high heat. Once it’s hot (test by dropping a couple of cumin seeds, they should sizzle), add the cumin seeds, mustard seeds, turmeric and hing (asafetida). Allow them to pop a bit (about 30 seconds). Then add the bell peppers and green chillis. Stir to combine and cook for about 2 minutes.
4. Lower heat to medium. Then add cayenne pepper, salt and coriander powder. Stir. Add the gram flour. Stir to combine. After 5 minutes, stir and cover with a lid.
5. Sprinkle about 1/4 – 1/2 cup of water over the gram flour. Stir to combine and then cover for another 5 – 7 minutes (long enough for the water to evaporate and gram flour to cook). Repeat this a few times till the gram flour is cooked. You’ll know it’s cooked when the gram flour texture changes – it’ll be fluffy and not sticky.
6. Add the garam masala. Stir to combine. Cover and let it cook again for about 5 minutes. Once done, serve topped with shredded coconut and fresh coriander leaves
Serving Size: 6-8
Number of Servings: 6
Recipe submitted by SparkPeople user RENOODLE.
Nutritional Info Amount Per Serving
- Calories: 189.3
- Total Fat: 8.9 g
- Cholesterol: 0.0 mg
- Sodium: 2.6 mg
- Total Carbs: 32.5 g
- Dietary Fiber: 4.6 g
- Protein: 7.9 g
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