Stir Fried Capsicum

It appears that people either love or hate capsicum / bell peppers. Me – I love it in all forms. I enjoy it’s raw crunch in salads, add it lovingly to sambar to perk it up, toss it with paneer for a smart bhurjee,…
…Or I make this stir fry. Capsicum is the star in this dish, it does not play the role of accompanying artist. Rather, the spices and seasonings added, only serve to add to the punch of this amazing vegetable.

What’s good about Capsicum?

1. The best contribution from Capsicum to a meal would be it’s high Vitamin C, B and carotene (Vitamin A) content. While Vitamin C  and B reduces with heat and cooking, stir frying can ensure minimal losses. 
2. Capsicum has virtually no Sodium, so it is a great addition to salads for a person with high blood pressure.
3. The coloured peppers such as red, yellow, purple have a higher sugar content than the green coloured one. So it is recommended that diabetics use more of green pepper and lesser of the other coloured ones.
4. Capsicum also is a low calorie, no - fat vegetable. People keen on weight maintenance / weight loss can include this wonder veggie freely in their diets.
5. A note about the compound Capsaicin – this compound is isolated from other chillies of the capsicum family and used in several topical medications to relieve pain. This compound does not exist in sufficient quantities in Capsicum to have any pain relieving effects.

Without further delay. here is the recipe.

 

You need

1. Green Capsicum – 5-6 medium sized
2. Salt – 3/4 tsp
3. Fresh Coconut – grated, 2 tbsp
4. Chutney Dal – 2 tbsp
5. Green chilli – 3
6. Saunf – 3/4 tsp
7. Garlic – 2 pods, washed and peeled

For seasoning

1. Vegetable Oil – 2 tsp
2. Mustard seeds – 1/2 tsp

To Assemble

• Wash, deseed and cut capsicum into thin slices.
• Powder all ingredients from 3 to 7 into a coarse powder.
• You could warm the chutney dal and saunf together before powdering. This step is optional – it helps to release the aroma and powder better.
• Heat oil in a wok / pan, add mustard seeds.
• When the mustard crackles, tip in the sliced capsicum and stir rapidly.
• Keep the heat at medium high, add salt and keep stirring for 3-4 minutes. Adding salt may release water from the vegetable. If it releases too much water, make a well in the centre of the pan and let the water sizzle out quickly. The veggies should retain the green colour and just turn soft but not soggy.
• Add the powdered mixture and toss to coat all slices.
• Remove from heat and serve warm with dal and rice.
• I served it with ‘basale soppu dal’ and steamed rice.

 

Variations

1. You could choose to include all coloured peppers such as red, yellow along with green pepper. If so, include in equal proportion, tip in the green pepper first and add the others halfway through.
2. Slice up a red onion and stir fry that first before adding the capsicum.
3. Add chopped coriander as a final garnish.

Notes

• The key to successful stir frying, is to chop / slice vegetables to similar size, so they fry evenly.
• Use a much larger wok / pan than needed to fit in the vegetables. This way, they swish around well and fry happily!
• Heat minimum oil to a good heat, just below it’s smoking point. Stir fry in this hot oil at medium high to high heat. This retains crispness, colour and flavour of the vegetables.
• Do not dump in all vegetables together. Add the ones that need more cooking first and so on till you add the quickest cooking vegetable last.
• The best stir fry is one that takes only a few minutes on high heat.

Mixed Vegetable Stir Fry

One dish that makes even a veggie phobe love veggies again. I learnt this from my mother in law and it has never failed to impress my guests and relatives. Most people do not realise how many vegetables have gone into it and are happy slurping it off…You can use any combination of vegetables, add and subtract according to season. This is the way I made it a few weeks ago.

You need

1. Medium onions – 2, sliced lengthwise (2/3 cup)
2. Capsicum (peppers) – 2, sliced lengthwise (1 cup) You can use any colour, I had green ones at home, so I used them.
3. Cauliflower – 1 big (break into florets) The cauliflower I used, gave me 3 cups of florets.
4. Potatoes – 1 big or 2 small, cut into French fries shaped pieces (2/3 cup)
5. Carrots – 3-4 medium, again cut into fries shaped pieces (1 heaped cup)
6. French beans – cut into 1 inch lengths, 1/2 cup
7. Fresh green peas – 1/2 cup
8. Salt -  2 tbsp, more if you feel so
9. Turmeric powder – 1/2 tsp
10. MDH Tawa fry Bharwan masala – 2 tsp
11. Everest Garam Masala – 1 tsp
12. Sambar powder – 1 tsp, heaped (homemade)

For seasoning

1. Vegetable oil – 2 tbsp
2. Mustard seeds – 1 tsp
3. Cumin seeds – 1 tsp
4. Saunf – 1 tsp

To assemble

1. Heat the oil in a large wok / deep saucepan / pressure pan.
2. Add ingredients for seasoning in order.
3. Once the seasonings are sizzling (in under a minute), add sliced onions let fry for a couple of minutes.
4. Tip in the potatoes, toss well to coat oil evenly.
5. Let potatoes brown a wee bit.
   
6. Throw in the crunchy carrots, toss heartily.
7. Paint your dish pretty by adding green capsicum now ( this is when I step back and watch my tricolour curry in progress and swell with patriotic pride!).
8. While these strike friendship with each other, go ahead and microwave the cut beans and peas for 5 minutes.
9. Add the beans-peas to the simmering wok of curry.
10. Once the vegetables are tossed well, add the cauliflower florets.
11.      
12. Go ahead and dress your curry with all the fragrant powders – add salt, turmeric powder, followed by the masala powders. This dish is very forgiving and you can use any  combination of masala powders. My mother in law uses only sambar powder. In that case add some fresh curry leaves too while frying the veggies.
13. Sprinkle some water,(about 1/2 cup) cover and simmer for about 10 minutes. Stir every minute to let all vegetables cook evenly. This can get done quicker in the microwave but I have found that flavours and textures develop better over stovetop, what with my tending to it ever so lovingly!
14. Mixed vegetable curry is ready to dig in with steamed rice, phulkas. I like it best over steamed rice along with tangy kadhi.

Variations

• Add a couple of sliced tomatoes while frying.
• Add fresh coriander leaves to garnish.
• Add any or all of these vegetables too - tender radish, zucchini, even bitter gourd, sweet corn kernels, cabbage, the list goes on…
• Use only cauliflower, or in combination with peas to make cauliflower stir fry the same way.

Nutri notes

• Cauliflower is the vegetable used most in this dish, hence I want to discuss the special nutritional benefits of this cruciferous vegetable.
• Cruciferous vegetables are rich in vitamins, minerals, antioxidants, phytonutrients, essential poly unsaturated fatty acids, making them important in a healthy diet.
• According to a study by the American Dietetic Association, eating more than 4-5 servings of cruciferous vegetables per week, has shown to protect against cancer.
• The American Institute for Cancer Research has published results which show compounds in  cauliflower and other cruciferous vegetables help in stopping growth of cancer cells in all these cancers – of breast, endometrium, colon, liver, lung, cervix.
• Good amounts of Vitamin C (56mg/100gm)  and manganese (0.10mg/100gm)  in cauliflower makes it an important source of antioxidants. Besides these, it also contains other important antioxidants such as beta carotene, beta cryptoxanthin, quercetin, ferulic acid. All these wonder compounds work to lower the oxidative stress in the body.
• With presence of Vitamin K and omega 3 fatty acids, in addition to a compound called Indole 3 Carbinol (I3C), cauliflower has great anti inflammatory properties. Chronic inflammation - of tissues or arteries in our body is a significant cause of cardiovascular diseases. I3C helps to prevent or even reverse blood vessel damage. This compound also helps stomach lining from being invaded by harmful bacteria such as H.pylori.
• Cauliflower is a good source of purines also. Hence, people with gout or other kidney ailments may consider restricting cauliflower in their diet.
• The vegetable also is known as a goitrogen. While it does not create any abnormal thyroid profiles in healthy people, it does help for hypothyroid people to avoid cauliflower.
• Steaming or light stir fry would be the best method of cooking this wonder veggie in order to realise it’s health benefits.

Sending this dish to 'Only Original Recipes', ongoing event started by  Pari's  Foodeliclious and hosted now by   Nivedita's kitchen.