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Recipe 11 · Main

Stuffed Capsicum (Bharwa Shimla Mirch)

Onion, Tomato and Potato Masala Filling

Capsicum stuffed with a rich besan, onion, tomato and potato masala, with 5 g of Power Sprinkle folded into the cooled filling.

Yield
1 large serving (290 g)
Prep
15 min
Cook
15 min
Course
Main

Ingredients

  • 1 medium capsicum (100 g)
  • 1 tablespoon oil for the masala + 1 tablespoon for cooking
  • ½ teaspoon jeera
  • ½ medium onion, finely chopped (36 g)
  • ½ medium tomato, finely chopped (50 g)
  • 40 g besan, roasted
  • ½ medium boiled potato, mashed (60 g)
  • Haldi, red chilli powder, garam masala, amchur and salt to taste
  • 5 g Power Sprinkle
  • Fresh coriander

Method

  1. Slit the capsicum from the top into quarters, keeping the base intact, and scoop out the seeds.
  2. Heat 1 tablespoon oil in a pan. Add the jeera and let it splutter.
  3. Add the onion and sauté until soft. Add the tomato and cook until it breaks down and the oil separates.
  4. Add the haldi, chilli powder, garam masala, amchur and salt, and stir half a minute.
  5. Add the roasted besan and mashed potato. Mix until the stuffing comes together.
  6. Take the pan off the heat and cool until just warm. Stir in the Power Sprinkle until evenly mixed.
  7. Pack the stuffing firmly into the capsicum.
  8. Heat the second tablespoon of oil in a heavy pan. Place the capsicum in, cover, and cook on low flame 12–15 minutes, turning gently.
  9. Garnish with coriander and serve hot.

Nutrition profile

Per 100 g of the finished stuffed capsicum.

Per 100 g of Stuffed Capsicum (Bharwa Shimla Mirch), as the dish is normally made and with Power Sprinkle added, each with its share of an adult’s recommended daily allowance.
As normally madeWith Power Sprinkle
NutrientPer 100 g% RDAPer 100 g% RDA
Energy (kcal)1799.0%1859.3%
Protein (g)4.318.0%4.939.1%
Total Fat (g)11.0216.4%11.3016.9%
Carbohydrate (g)16.61ND16.77ND
Dietary Fibre (g)3.3111.0%3.5511.8%
Calcium (mg)24.192.4%33.673.4%
Iron (mg)1.186.2%1.296.8%
Magnesium (mg)37.798.6%41.739.5%
Sodium (mg)21710.9%21410.7%

Scroll the table sideways to see all columns.

Approximate, theoretically calculated values — not based on laboratory testing of the finished dish. RDA = Recommended Dietary Allowance for a sedentary adult male. ND = no RDA established for that nutrient.

The Power Sprinkle Daily pouch

One spoon, every meal.

Five grams stirred into the food your family already eats. No new habits, no separate meal, no taste to get used to.

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