Capsicum Baath/ Bell Pepper Rice
- 1/2 cup Brown Rice (or any rice available in your pantry)
- 2 1/2 Medium size green bell pepper, seeds removed and cut into medium squares
- 2 tablespoons peanuts
- 2 teaspoons Oil
- 1/4 teaspoon Mustard seeds
- 1/4 teaspoon Cumin seeds
- Salt, to taste
Ingredients For Spice Mix
- 1/4 teaspoon ghee/ oil
- 2 large Dried red chillies
- 1 tablespoon Chana dal
- 1/2 tablespoon Urad dal
- 1 tablespoon Coriander seeds
- 1/2 teaspoon Cumin seeds
- 1/4 teaspoon Whole black pepper corns
- A 2 inch Long cinnamon stick
- 2 to 3 cloves
- 1 Green cardamom
- 1 Bay leaf
- 1 tablespoon Sesame seeds
- 2 tablespoon Grated coconut (fresh or dried)
- 1 tablespoon Jaggery (optional)
- 1/2 tablespoon Tamarind (soaked in water for 10 minutes)
|Serving Size||1 Serving||Per Serving%||Daily Value*|
|Calories||739||Calories from Fat||278|
|Total Fat||30.9g48%||Saturated Fat||7.3g37%|
|Serving Size||1 Serving|
|Per Serving%||Daily Value*|
|Calories from Fat||278|
To Cook The Rice
Pressure cook the washed rice with enough water till completely cooked. Switch off. Let steam off and cool the cooked rice on a flat plate after the grains have been separated with a fork.
To Prepare The Capsicum
Heat oil in a wok and add mustard seeds. When the mustard splutters, add cumin seeds. Sauté. Add the peanuts and sauté for 2 minutes till they change color. Add the diced capsicum and on a medium low flame, stir fry till the capsicum has softened but still a little crisp.
To Prepare The Spice Mix
Heat another wok and add the spices (red chilli through bay leaves – reserving the coconut and sesame seeds). Continuously stir on a low flame till the dals turn lightly golden (around 7 minutes). Remove and cool.
In the same wok, lightly toast the grated coconut till fragrant (around 2 minutes). Add to the spice mix. Next toast the sesame seeds. When they start popping (around 2 minutes), remove them too.
In a mixer, pulse all the above toasted items along with the soaked tamarind and jaggery, till you get a coarse powder.
Assembling The Capsicum Baath
In a deep serving dish, add the cooked rice. Over this add the capsicum-peanut mix as well as the coarsely powdered spice mix, with adequate salt. Toss lightly with clean fingertips, until the rice is uniformly coated with the spices and the vegetable mix. Check for salt and adjust accordingly.
Serve with a cool simple raita.
This tastes better if left for a while as flavors incorporate more.
A fresh, crisp green bell pepper is a tasty vegetable that can be a regular part of your healthy eating plan. This vegetable is low in calories and contains 0 grams of fat and a good supply vitamins and minerals. Their mildly sweet flavor makes green bell peppers versatile enough to include a wide variety of nutritious recipes.
Fiber – A 1-cup serving of green bell peppers contains 2.5 grams of fiber toward the daily recommendation of 21 to 25 grams for women. When you take in enough fiber on a daily basis, your digestive system works more efficiently, which means you’re less likely to get constipated or develop hemorrhoids. Getting enough fiber reduces your risk of heart disease and diabetes as well. Fiber might also help you lose weight or maintain a healthy weight because it keeps you full, which can help prevent you from eating too much.
Vitamins C and E – You need between 75 and 90 milligrams of vitamin C per day, and one cup of chopped green bell peppers provides 119.8 milligrams. When you get enough vitamin C, you’re less likely to develop infections, and your skin, teeth, gums and blood vessels are healthier and work more efficiently. The same serving of chopped green bell peppers contains 0.55 milligrams of vitamin E toward the 15 milligrams you should take in every day. Vitamin E helps protect your cells from damage and supports a strong immune system.
Antioxidants – Eating a diet rich in vegetables, including green bell peppers, reduces your risk of certain chronic illnesses. Green bell peppers are rich in antioxidants. Green bell peppers also contain zeaxanthin, which keeps your eyes healthy and might reduce your risk of age-related eye disorders.
This flavorful and healthy capsicum bath is: Very low in cholesterol, Very high in manganese, Very high in vitamin A and Very high in vitamin C.